Criterium Race Plan - Intermediate
Author
Taylor Thomas
All plans by this CoachLength
12 Weeks
Typical Week
1 Day Off, 5 Bike, 1 Strength
Longest Workout
4:00 hrs
Plan Specs
cycling road cycling intermediate
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Summary
This 12 week plan is designed to get you race ready for your next criterium or omnium race. To take full advantage of the plan start the training 12 weeks out from your desired race. The last weekend is designed to end on a criterium or omnium.
This plan assumes that you have an endurance base and are comfortable with 2-3 hour road rides, interval training, tempo rides, and strength training. The plan will focus on the workouts necessary to build your power, speed, and increase your threshold. It starts with the establishment of heart rate or power training zones that you'll use for the duration of the plan. All long rides are on the weekends with at least one day off every Monday. Following this plan will allow you to prepare for a well rounded racing season building power, strength, and endurance.
For more information please visit Thomas Endurance Coaching
Stats
Sample Day 1
Perform either heart rate or power test based on the information you'll be using to train.
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Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down
Sample Day 1
Perform either heart rate or power test based on the information you'll be using to train.
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-This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. We will use this number to establish your training Zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute.
5.) Then 10 minutes easy.
Sample Day 2
Perform a low intensity (zone 2) 1 hour ride.
Sample Day 3
Pushup: 3x10 Burpee: 3x8 Plank: 3x45 seconds Jump Ups: 3x8 Crunches: 3x15 Russian Twist: 8 each side
Sample Day 4
45 minutes of easy cross training. Swim, yoga, run, hike. Low intensity. As long as it's not cycling.
Sample Day 5
Ride rolling terrain staying in Z2 and Z3
Sample Day 6
Ride for 2 hours on gently rolling roads or dirt roads. Stay below Z4 throughout.