Browse More Plans

10-week Criterium Preparation Plan (8-10 hours/week)

Author

Landry Bobo

All plans by this Coach

Length

10 Weeks

Plan Specs

cycling road cycling advanced power based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

This training plan is for those who have already completed their winter base training and are ready to begin specific training to prepare for criteriums. Ideally, this plan will begin 8-10 weeks out from the beginning or crux of your season.

This plan is for intermediate-advanced athletes with 8-10 hours a week to train. Additional time at "endurance pace" can be added if one chooses.

This plan features:
Block #1: Threshold/Muscular Endurance focus
Block #2: High intensity Build
Block #3: 2 week preparation/taper phase

Prerequisites:
-Training Experience: 3+ years
-Availability: 5+ days/week
-Level of fitness: Good base level of fitness (1-2 months minimum)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:14 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:14 hrs 4:00 hrs
—— ——

Landry Bobo

Aspire Cycling Coaching

It is my passion to help athletes succeed both on and off the bike.Coaching is far more than a numbers game. I focus on cultivating a quality coach-athlete relationship with all of my clients.

Please visit www.aspirecyclingcoaching.com for more info.

Sample Day 1

1:00:00
Stomps

Warm up in zone 2, then perform a 10 minute tempo interval (Zone 3) to warm up.

Then perform 5x20 second stomps. Select a large gear and slow down to almost a standstill, then accelerate as quickly as possible while staying in the saddle. Keep the upper body as still as possible, draw on your core and focus on putting power to the pedals. These are like seated big gear sprints.

Sample Day 2

1:30:00
103.3TSS
Threshold Efforts (3x10)

Warm up in zone 2 and then complete the following: 3x10 minutes with 5 minutes rest in between at threshold power (97-100% FTP)

Sample Day 3

1:30:00
63.4TSS
Zone 2 Ride

Ride in a range from 60-70% FTP today. Keep steady power on the pedals. Don't smash the uphills or coast the downhills. This ride is all about building your aerobic engine.

Sample Day 5

2:30:00
140.6TSS
Tempo (2x20) or (1x40)

Ride in Zone 2, then complete 2x20 minute tempo intervals (85-90% of FTP) with 10 minute of rest in between.

This can be completed as one long 40 minute interval as well if you have access to the right roads.

Sample Day 6

2:30:00
105.6TSS
Zone 2 Ride

Ride in a range from 60-70% FTP today. Keep steady power on the pedals. Don't smash the uphills or coast the downhills. This ride is all about building your aerobic engine.

Sample Day 8

1:00:00
Stomps

Warm up in zone 2, then perform a 10 minute tempo interval (Zone 3) to warm up.

Then perform 6x20 second stomps. Select a large gear and slow down to almost a standstill, then accelerate as quickly as possible while staying in the saddle. Keep the upper body as still as possible, draw on your core and focus on putting power to the pedals. These are like seated big gear sprints.

Sample Day 9

1:30:00
103.3TSS
Threshold Efforts (3x12)

Warm up in zone 2 and then complete the following:

3x12 minutes with 6 minutes rest in between at threshold power (97-100% FTP)

$59.99 - Buy Now