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

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


Corey Coogan Cisek

All plans by this Coach


12 Weeks

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, criteriums and Zwift.

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..)

This plan is RPE-based--you do NOT need a power meter or smart trainer. A cadence sensor would be helpful but is not necessary.

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
07:46:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
07:46:00 01:30:00
Day Off
—— ——

Training Load By Week

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.
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  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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