Criterium King or Queen 2019 Plan - 10 Weeks (8 Active and 2 rest weeks), reusable

Average Weekly Training Hours 09:04
Training Load By Week
Average Weekly Training Hours 09:04
Training Load By Week

Fast Legs, Enduring Lungs, Personal Bests

This plan is designed for the road cyclist training to race criteriums. The goal of this plan is to develop your skills and abilities for the demanding physical requirements of criterium racing. Base fitness and endurance fitness will be maintained during the plan as well.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is a 10 week plan. This training will develop your power, repeat-ability, and a great sprint. Repeat-ability of zone 5 and 6 efforts are required for successful criterium racing as well as a strong, effectively fast sprint. The ability to handle high power at high cadence (typical for criterium racing) is mandatory. This plan is great to build overall fitness that will also benefit all types of racing. Using this plan is beneficial training leading into your A race when combined with a taper before your event.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Road racing and/or criterium race experience

Workout Files. On most workouts will be a downloadable file. These can be used on Zwift, ERG Video, Trainer Road and most other training software. Also .FIT files can be loaded on your Garmin to use as a workout on the road.

Benefits of a High Power Coaching Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

You have complete email access to the coach - paul@peakscoachinggroup.com

 

Sample Day 2
1:23:30
82.1TSS
Log Pulls! + Sprints

6 Big gear Log Pulls! x 2.
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Simulate powering out of a criterium corner while bogged down in a big gear. Smoothness and form on these is a must. Ride in the big ring, slow to 10-12 mph in the 53x16 then stand and make a powerful surge to get back to speed. Should be 20 pedal strokes, no more. The start should be from about 50 rpm. Then go easy for 1min , then repeat for a total of 6 efforts. These should feel like you are doing a leg press on the bike until you start to get the gear rolling again. Remember, 20 pedal strokes, then ease up and shift to a comfortable gear to get in the easy 1 minute between efforts.
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Get in 10 mins easy riding between sets.
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Get in 3 mega sprints to end the ride. Roll to 25 mph, then nail it hard in the 53x15, get it spinning, then shift, spin the gear fast, then go to the 13 tooth. Spin it out strong and fast!
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Easy 5mins between sprints.
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CD 15 mins

Sample Day 5
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 7
2:30:00
118.9TSS
Sprints + Endurance

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3 small ring sprints - 50 meters. These sprints are to teach you to spin a fast cadence. Do these in the small chain ring and 15 or 14 tooth cog in the rear. Launch out of the saddle, then sit and spin out the gear. No shifting. Cadence will be 110-130 rpm or more. Ride 3 to 5 minutes zone 2 between each sprint. Avoid bouncing on the saddle. Bouncing is a sign of a bad pedal stroke. If you bounce back it off a bit and get smooth. Over time you will get smoother and cadence will increase. Sprinting is all about leg speed (leg speed equals mph) and we are teaching you to handle the high rpm in a small gear first. Look at your cycling computer at the end of each sprint. You may be surprised at how fast you are moving after this small gear, super high cadence sprint.
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3 x Big Ring sprints, 250 meters. Start these sprints in the 53x17 gear and 18-20 mph. Jump hard, get the leg speed to 100+ rpm before shifting. Shift twice in this sprint after winding out each gear. Remember sprinting is about fast legs, not huge power in a bogged down slow gear. Depending on terrain you may stand for the entire sprint or find it better on flat terrain to sit and get aerodynamic after the bike is at speed. Whatever works for you to get to the finish line first. 5 minutes easy between each sprint, zone 1 and 2.
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Lastly we need 2 or 3 big Mega Sprints. Get the bike rolling to speed so you can start these from about 25 mph and the 53x15 gear. Jump hard, wind it out to 100 rpm, shift and wind it up again, last shift to 13 tooth and hammer it home. 5 minutes easy between each one or more if needed.
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Ride an easy 5 minutes.
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Now ride 60-90 minutes in zone 2. Keep watts between 56-75% of FTP. Noting harder than endurance.
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Cool down 10 minutes.

Sample Day 13
2:20:00
106.9TSS
Endurance and Small Hills

Warm up only about 10 minutes today. Skip the fast pedal spins and FTP.
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2.5 hours zone 2 and 3 ride. The only specific work today is to get in 15-20 short 10 to 20 second small hills. Approach the hill and as soon as the grade changes stand and nail it like a sprint at about 85-90% of what an all out sprint would feel like. Be smooth and graceful. Power over the crest and then take it easy for a few seconds, then get back into zone 2 and 3 until the next one. I like to choose the very small shallow “bumps in the road” for these. Mix up the cadence. Some hills do at 100, others crank over them at 75 to 80 rpm. Mix it up to give the legs different loads.
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Other than the small hills today is just about getting some steady zone 2 and 3 riding in. If you keep the effort truly steady you will soon learn that zone 2 and 3 for a few hours is harder than it looks on paper. On downhills instead of coasting, get the bike in a big gear and keep the pedals moving and watts in the zone 2 and 3 range. If the grade is too steep and watts can not be maintained the next best thing is to turn the pedals at high cadence. On steep uphills you may find it difficult to keep watts from exceeding zone 3. Do the best you can in a small gear. Stand and let your weight fall on the pedals, even at a low cadence if needed. The idea is to avoid purposeful hard efforts up the hills. Also choosing a flatter route appropriate for today would be a good decision.
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Ride an easy 10 minutes at the end to cool down.

Sample Day 26
2:00:20
129.9TSS
Endurance + VO2, SST

If 2-2.5 hours is not possible today then do what you can, just be sure to get the VO2 and SST work in. If you have the luxury of 3-3.5 hours today, then add in zone 2 pace between the harder intervals.
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No warm up needed, just take off at zone 1 and bottom of endurance zone and after a few minutes ride a solid zone 2 with some zone 3. Make it 70% zone 2, 30% zone 3.
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After 30 minutes get in 3 x 3 minutes VO2Max efforts, 2 minutes easy between.
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After 90 minutes do 3 x 10 minutes at SST (Sweet Spot 88-93% of FTP). 5 minutes easy between each SST effort.
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Ride another 10 minutes zone 2 and 3 then nail a nice 20 second high rpm sprint!
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CD 10 minutes

Sample Day 61
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 64
1:26:40
78.4TSS
Crit Warm Up 5x1VO2Max, 1x3FTP

This is a great workout to do the day before a criterium. Really gets the legs and lungs ready for tomorrow.
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WU 20 min, include 3 x 1 min fast pedals spins, 100-110 rpm. Wattage around Tempo to FTP, nothing too hard.
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Then do 5 x 1 min at VO2Max. 1 Min easy between at active recovery (Zone 1).
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Then 10 mins endurance.
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Next is 2 x 20 sec high rpm sprints. Start from 20-23 mph, jump hard and spin out the gear, then shift. This is not a big gear mashing the pedals type effort. Super fast legs.
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3 mins endurance between sprints.
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Then get in 10 mins endurance and go right in to the next effort of 1 x 3 min at FTP.
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Do another 15 mins at endurance then
cool down 15-20 mins.

Paul Ozier
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Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.