Race Faster In Your Next Criterium (Bike+Core, Mobility & Stretching)-All Levels: 4 wks/6-10hrs

Average Weekly Training Hours 07:28
Training Load By Week
Average Weekly Training Hours 07:28
Training Load By Week

This 4-week program is designed to improve your cycling fitness so you can perform at a higher level in your next criterium race(s). Achieve Performance Training & Coaching has created a training plan to make you a better crit racer. Developed by experienced coaches and Cat 1 racers, this training plan will improve your aerobic and anaerobic capacity through specific block interval training. The plan also incorporates core workouts, and stretching+foam rolling with a link to video instructions. If you have questions on this program or one-on-one coaching then contact #AchievePTC by visiting http://www.achieveptc.com/.

Sample Day 1
1:00:00
1.0 HR: Z2 w 3x30sec SNGL LEG PEDAL

WARM UP: 15-20min Z1/2/3
SINGLE LEG DRILL: 3x30sec each leg
Z2: 25-30min + 5min stretch

Sample Day 2
1:30:00
80TSS
FTP/FTHR Fitness Field Test

It's important you do this test so that you know your current base fitness level. In addition, the intervals you will do in workouts will be based on a percentage of your functional threshold power (FTP) or functional threshold heart rate (FTHR)
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How to Find Your FTHR and/or FTP
FTHR: This is your average heart rate you can maintain for a one hour all-out effort.

FTP: This is the average watts you can maintain for a one hour all-out effort. This can also be referred to as maximum sustainable power output (MSPO)

How to Find Your FTHR and/or FTP:
You can perform the following field test to get your approximate FTHR and/or FTP.
1. Ride your bike for 15-20 minutes at a moderate to high effort. The purpose of this is to increase heart rate and blood flow throughout your body, (especially your legs.)
2. Next, complete a five minute 95-100% effort going up a gentle hill. This effort is meant to get your body working at full capacity.
3. Next, ride easy for 15-25 minutes in order to recover and prepare for the main test.
4. The main FTP/ FTHR test is an all-out 20 minute effort on a gradual climb. Cool down with an easy spin for 15-20mins. Record your average power and/or average heart rate for the duration of this effort. To get your FTP, subtract 5% from the average power you were able to hold. For example, if you averaged 200 watts for the 20 minutes then subtract 10 watts. In this case your FTP is 190 watts. For your approximate FTHR, subtract 3% (round up to the nearest whole number) from your average heart rate. For example, if you averaged 160 bpm then you would subtract 5. Your approximate FTHR is 155 bpm.

*If you want your precise FTP and/or FTHR, then visit a local lab that offers threshold testing.

Perceived Effort
The following are additional guidelines you can utilize when basing your workout on perceived effort. While riding in Zone 2, your endurance zone, you should be able to carry a conversation and complete full sentences with another rider before needing to take a breath. As you move into zone 3, it becomes more challenging to hold a conversation with another rider. You should be able to get out around five words at a time before needing to take a breathe. Then as you move into zone 4, it becomes difficult to speak. You should only be able to blurt out one or two words at a time. When you get to zone 5 and 6 then talking should not be possible, let alone something you feel like doing. You will be focused on your maximum effort and inhaling and exhaling become very difficult.

Sample Day 3
1:00:00
70TSS
SHORT INTERVALS: 4x3mins

WARM UP: 15-30 MIN SPIN Z2/3

4X3MIN @ 117% FTP OR Z5
4 reps of 3min on, 3min off

COOL DOWN: 10-15 MIN IN Z1

Sample Day 3
0:20:00
CORE STABILIZATION CIRCUIT

VIDEO INSTRUCTIONS: http://www.youtube.com/watch?v=5UINAaT5zr8

DO EXERCISES IN CIRCUIT FASHION
REMEMBER TO DRAW IN AND BRACE

A) FLOOR BRIDGE 3X15
- Lay on back, knees bent 90*, feet flat on floor, draw in belly button, raise hips up counting to 3, lower hips down counting to 3 (tempo of 3-0-3). Repeat
B) FLOOR PRONE COBRA 3X15
- Lay on stomach, arms along your side, depress shoulder blades (lower down towards butt), raise chest off the ground while turning palms clockwise and to the outside until thumbs point up. Lower back down. No tension in neck or shoulders. 3-0-3 tempo
C) ISO-PRONE AB (PLANK) 3X45-60 SEC.
- Lay stomach down, toes on floor, bring elbow underneath chest, raise up your entire body so it's supported by only toes and elbows. Keep back flat and your body like a plank. Breathe and hole for 45 to 60 seconds. If 45 secs is fine then push to 60 secs
D) SIDE PLANK 3X45 SEC.
- Lay on side, raise upper body and rest on elbow, raise hips until your body is straight like a plank and supported by elbow and ankle. Hold for 45 seconds. If you can not support your body in this position then try supporting from elbow and outside of your knee

Sample Day 4
1:00:00
65TSS
SHORT INTERVALS: 4x1min

WARM UP: 15-30 MIN Z2/3
4X1MIN @ 150% FTP OR Z5
4 x 1min on, 1min off
COOL DOWN: 15-20min Z1/2 + Stretch 5mins

Sample Day 5
1:30:00
80TSS
1.5 HR: Z2 w 4x30sec SNGL LEG PEDAL

WARM UP: 15min Z2

SINGLE LEG DRILL: 4x30sec each leg
- 30sec single leg spin on flats, switch to other leg for 30sec, and repeat
- focus on a smooth and round pedal stroke and being relaxed in your ankle. Pressure or power is easy to medium. Cadence between 75-90.
Z2 1hr:15min

1HR Z2

COOL DOWN: 5min Z1 + 5min stretch

Sample Day 5
0:20:00
CORE STABILIZATION CIRCUIT

VIDEO INSTRUCTIONS: http://www.youtube.com/watch?v=5UINAaT5zr8

DO EXERCISES IN CIRCUIT FASHION
REMEMBER TO DRAW IN AND BRACE

A) FLOOR BRIDGE 3X15
- Lay on back, knees bent 90*, feet flat on floor, draw in belly button, raise hips up counting to 3, lower hips down counting to 3 (tempo of 3-0-3). Repeat
B) FLOOR PRONE COBRA 3X15
- Lay on stomach, arms along your side, depress shoulder blades (lower down towards butt), raise chest off the ground while turning palms clockwise and to the outside until thumbs point up. Lower back down. No tension in neck or shoulders. 3-0-3 tempo
C) ISO-PRONE AB (PLANK) 3X45-60 SEC.
- Lay stomach down, toes on floor, bring elbow underneath chest, raise up your entire body so it's supported by only toes and elbows. Keep back flat and your body like a plank. Breathe and hole for 45 to 60 seconds. If 45 secs is fine then push to 60 secs
D) SIDE PLANK 3X45 SEC.
- Lay on side, raise upper body and rest on elbow, raise hips until your body is straight like a plank and supported by elbow and ankle. Hold for 45 seconds. If you can not support your body in this position then try supporting from elbow and outside of your knee

Dana Williams
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Achieve Training & Coaching; National Champion

Maximum performance. Minimal time. Real coaching, not just a training program. Weekend warrior to elite racer, receive a customized program that fits your lifestyle. Consistent communication that teaches you all aspects to achieving your goal(s).

Road racing: road race, criterium, time trial. Mountain biking: short distance to endurance events. Group/charity rides: short, medium & long distance.