Criterium King or Queen 2020 Plan - Get On The Podium! 10 Weeks

Author

Paul Ozier

All plans by this Coach

Length

11 Weeks

Typical Week

1 Day Off, 1 Other, 6 Bike

Longest Workout

3:03 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Fast Legs, Enduring Lungs, Personal Bests

ZWIFT® is a great platform to use with this plan.

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 is an Elite Coach at Peaks Coaching Group. 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. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:36

Paul Ozier

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.

Back to Plan Details

Sample Day 1

1:21:00
90.5TSS
VO2 - Sprints - RWI

Warm up 15-20 minutes
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6 x 1 minute @ VO2Max - Build to power quickly and smoothly. These DO NOT require a hard sprint type launch. 1 minute very easy between each interval.
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Next ride 10 minutes endurance Zone 2
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Next is 2 x 2 minutes @ VO2Max, 2 minutes very easy between
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10 minutes endurance Zone 2 to recover
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Let’s do 2 x 20 seconds sprints from speed (18-22 mph) and starting at a 80-85 cadence. These will be a hard, quick and sharp explosion to get on top of gear quickly, then sit and spin to 110-130 rpm before shifting. These are smooth, powerful, fast legs. 3 minutes very easy between each one. The key is to NOT pick too large of a gear for the start.
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Ride 5 minutes at an easy active recovery pace.
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Let’s finish up with 1 x Race Winning Interval (RWI). The RWI goes like this;
Nail it hard, out of the saddle, launching the bike for 15 secs (DO NOT overdo it here, but do work hard), then sit and hammer out 15 seconds at VO2Max, now relax and settle in at "Zone 4" watts, powerful, nice and smooth, for 3 minutes. At the end of 3 minutes stand and sprint out a hard 10 seconds to put the icing on the cake. PICK UP SPEED!
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It is critical that you put out a great RWI to benefit completely from today's workout. Get psyched, go for it!
Cool down 15-20 minutes riding from mid zone 2 down to zone 1 for the last 5 minutes.

Sample Day 2

1:18:30
87.7TSS
Sprints - FTP - VO2

Warm up 10-15 minutes
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3 small ring sprints for 50 meters - Stand and sprint, then sit to finish out distance. The idea is to teach the legs to spin high rpm in a sprint. This is not a leg crushing sprint. The leg speed should happen super fast and speed will increase rapidly.
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2 minutes easy between.
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Now ride 20-30 minutes endurance Zone 2 - THIS CAN BE REDUCED TO 15 minutes if time is short today.
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Next is 3 x 5 minutes @ FTP +5-8% - really push hard through these efforts to make them happen. ON AN UNINTERRUPTED HILL IS GREAT.
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5 minutes easy zone 1 after each effort.
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Next move it up a notch and do 2 x 2 minutes at VO2Max,
1 minute very easy between each.
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Cool Down (CD) 10-15 minutes

Sample Day 3

1:30:00
89.9TSS
SST 3 x 15 Cadence

Warm up 15 minutes working into zone 3 by the end.
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Now do 3 x 15 minutes at SST. On the first effort ride at 75 rpm, the next at 90 rpm, the last one at 105 rpm. Rest an easy 5 minutes between each effort. If you want to push through and do a straight 45 minutes at SST that is fine, but be sure to change cadence at each 15 minute mark (75, then 90, then 105 last).
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Cool down 10-15 minutes.

Sample Day 4

0:30:00
10.1TSS
Active Recovery

Zone 1 active recovery today. Nice and easy. No burn, no power. Just spin and loosen the legs. Do roughly 30 minutes.

Sample Day 5

1:24:00
82.1TSS
VO2 + FTP

3 x 3 minutes@ VO2Max. Start each one with a hard 10 second jump. Get to speed quickly then hammer for the remainder of the three minutes.
3 minutes easy between.
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Then get in 10 minutes easy cruising.
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Now do 1 x 5 minutes at FTP + 5%, 5 minutes easy after.
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Remainder of ride time at zone 2. If your time is limited today then cut back the zone 2.
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CD 10 minutes

Sample Day 6

2:20:00
106.9TSS
Endurance and Small Hills

The workout builder is used only to estimate TSS. Not used for this ride.
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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 (except the ones you are doing the efforts on). 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 8

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

Criterium King or Queen 2020 Plan - Get On The Podium! 10 Weeks

$99.95 - Buy Now
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