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12-Weeks to Road Racing - Criteriums, Time Trials, Zwift Racing - Power-Based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Corey Coogan Cisek

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This plan is designed to provide the fitness needed for new racer to compete in the beginner category of road races, time trials and criteriums.

It is best for riders who currently ride 4-5 hours/week minimum and can commit to 5 days/week of riding. Midweek days are scheduled as 1 hour per day and weekend days are 1 to 1.5 hours per day. There are two days off per week-- scheduled as Monday/Friday.

Assuming riders are newer to the sport and want context, each workout description explains the physiological goals of the workout, as well as any relevant tips for how-to.

This version of the workout is un-supported.

All workouts in this plan are structured. (Structured Workout files exported from TrainingPeaks are compatible with most indoor training applications. Structured Workouts can be exported in .ERG, .MRC, .FIT, or .ZWO formats..)

You must have a power meter, smart trainer, or use Zwift zPower to use this plan. A heart rate monitor is encouraged.

Workouts are written to be used indoors and out.

This training plan works best if you have 12-weeks prior to the first competition. However, it would be reasonable to start racing as soon as week 8. (You would have already made lots of gains!) The plan provides instruction for which workouts could be replaced by racing starting in week 8.

NOTE: This training plan supports your fitness as a beginning racer. However, bike handling is also very important. Look for and attend local skills clinics for beginning racers.

Corey Coogan Cisek is a professional cyclocross rider and owner of

NOTE: This training plan is scheduled as follows 3 midweek days at 1.0 hours/day and 2 weekend days at 1.0 to 1.5 hours/day. The Training Peaks summary of this plan appears to show more hours as there are days where there are two workouts from which to chose.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
08:01:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:01:00 01:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Corey Coogan Cisek

Triple C Coaching

I am a USA Cycling Level 2 coach and current professional cyclocrosser. I enjoy coaching cyclocross, road, MTB, running, and Nordic skiing--all ages and genders.

You need not be a superior athlete with big goals. If you are, great, but, if you “just” want to run your first 5 km, I’m equally excited to help you!

Specialties/Interests: cyclocross, junior development, female/FTW cyclists, helping beginners develop fitness, skills and self-confidence, and work/life/training balance.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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