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 https://www.tripleccoach.com/.
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.
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.