Maximize your cycling performance and prepare to dominate your next criterium race with Elevate Fitness Coaching’s 9-Week Criterium Race Prep Cycling Program. Designed by experts, this comprehensive plan aims to increase your Functional Threshold Power (FTP), VO2 max, and anaerobic power, ensuring you reach peak performance on race day.
Program Features:
Initial Testing Week: Establish your FTP, VO2 max, and anaerobic power with structured tests to set accurate training zones.
Progressive Training Load: Gradually increase volume and intensity over the weeks to build endurance, strength, and power.
Strategic Deload Weeks: Scheduled recovery weeks to allow your body to adapt and absorb the training load, preventing burnout.
Race-Specific Preparation: Tailored workouts that mimic the demands of a criterium, sharpening your speed, agility, and race tactics.
Taper Week: A carefully planned taper to ensure you're fresh and ready for peak performance on race day.
Average Weekly Volume: 10-12 hours, perfectly balancing training intensity and recovery.
Weekly Breakdown:
Week 1: Baseline Testing - Establish your fitness benchmarks.
Weeks 2-3: Building Base - Develop aerobic endurance and initial intensity.
Week 4: Deload - Recovery and adaptation.
Weeks 5-6: Increasing Intensity - Elevate training stress and power.
Week 7: Peak Intensity - Maximize high-intensity efforts.
Week 8: Deload and Race Prep - Fine-tune and recover.
Week 9: Taper and Race Week - Freshen up for race day.
Targeted Zones:
Zone 1: Recovery (<55% FTP)
Zone 2: Endurance (56-75% FTP)
Zone 3: Tempo (76-90% FTP)
Zone 4: Threshold (91-105% FTP)
Zone 5: VO2 Max (106-120% FTP)
Zone 6: Anaerobic Capacity (>120% FTP)
This plan is perfect for competitive cyclists aiming to peak for a criterium race, improve their power metrics, and build race-specific skills. Each session is meticulously planned to provide maximum benefit, ensuring you arrive at the start line confident, prepared, and ready to perform.
Get Started:
Sign up today with Elevate Fitness Coaching and take the first step towards your best race performance. Whether you’re an experienced racer or new to criteriums, this program will elevate your cycling game and help you achieve your goals.
Optimize your performance, crush your goals, and race to win with Locke Performance Coaching’s 9-Week Criterium Race Prep Cycling Program!