Your First Race : Criterium ****NEW**** (Workout Builder format)

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export A criterium, or crit, is a bike race held on a short course often held on blocked-off city streets. The course is short, usually less than 5 km, and is a closed circuit, where riders complete multiple laps. Riders typically race for a given length of time, then complete a specified number of laps. An example would be a race of 60 minutes plus three laps. In addition to the typical method of determining a winner -- first rider across the finish line -- many crits have prizes that can be won while the race is in progress. Called primes (pronounced "preems"), these are given for winning specific laps along the way and are frequently cash prizes or merchandise. Criteriums are especially nice for watching in-person as the riders pass by a given point many times over the course of a race. This Bicycling magazine, Hunter Allen Criterium Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of criterium races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful criterium races. This plan is for the road cyclist that wants to do a crit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready. My 4 week Crit training plan will prepare you ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get ready for the win! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.

Sample Day 2
1:15:00
74.3TSS
ENDURANCE & TEMPO 1 x 30 (1:15)

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 10 Minutes of easy pedaling, work into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of the warm-up. Complete 3 sets of 1 minute fast pedals with 1 minute rest in-between to open up legs
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MS: Ride with a group or alone. Complete 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo). Ride all other times at ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by
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CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
82.8TSS
AC 2 x 5 x 1 (1:00)

WU: 15-20 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Add 3 x 1 minute fast pedals to open up the legs during ramp up.
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MS: Once warmed up complete 2 sets of 5 x 1 Intervals at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7 with 2 minutes rest in-between efforts. Go as hard as you can for the 1 minute on as these are maximal intervals. Rest for 7 minutes in-between sets at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 4
1:17:00
103.2TSS
VO2 4 x 8 x :30 (1:17)

You are doing these, because they are a nearly identical simulation to what the race will be like. Sprint down the straight away, coast through the turns and then sprint down the straight away again.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Micro Intervals. Training can bring mixed weather days so this can be done on trainer or long stretches of flat road. Complete 4 x 8 Minutes of “micro intervals”, this is an 8 minute interval where you vary effort from 30 seconds at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7), then 30 seconds at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes in-between sets at ENDURANCE (Power Z2, HR Z2, RPE 2-3)
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY Y-1 (1:00)

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

MS: Today is at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) . Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:00:00
116.8TSS
ENDURANCE & SST 2 x 12 (2:00)

These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2.

Sample Day 7
3:00:00
161.9TSS
ENDURANCE Day (3:00)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:11:00
113.3TSS
Crit Intervals 3 Sets 1 x :10 incrementing by :10 to 1 x :60 (1:11)

Oh, you are going to hate me today, but you'll be praising me come race day! Great workout here.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3), 3 x 1 Minute Fast Pedals to get blood flowing.
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MS: CRIT SPRINTS - Sprint as hard as you can, from a high tempo speed, for 10 seconds, then recover for a minute at . Then go for 20 seconds, with another minute recovery, and again for 30 seconds etc, until you get to 60 seconds (obviously not sprinting, more a lead out pace).
After your 60 second interval take a 5-10 minute recovery (taking your bike for a walk) then go again. When you can't complete a full planned interval, STOP!
Target completing 2 "sets", go for 3 if feeling good!
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CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)