10 Weeks to Win a Cat 4/5 Crit <300 TSS AV PW + Receive $50 in Vouchers!
Author
Pav Bryan - BikesEtc Magazines Cycling Guru & Performance Director at Spokes.
All plans by this CoachLength
10 Weeks
Typical Week
2 Day Off, 2 Other, 4 Bike
Longest Workout
1:30 hrs
Plan Specs
cycling time trialing beginner masters power based hr 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.
Learn More about Structured Workouts.
This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.
This plan is for you if you are targeting criterium races (crits) this year and are comfortable training up to 300 TSS points per week, this might mean you are new to structured training or are Cat 4 UK (Cat 5 US). Maybe you are worried you're not capable or you've not left yourself enough time to train.
Once you have completed this plan you will be ready to start your taper into your main event. It would be advantageous for you to add some practise crits &/or chain gang style rides during the final two phases. When/if doing so, please replace the most similar session during the week.
This plan presumes that you have been riding consistently for at least 4 weeks (ideally 8), if you haven't, you should check out our Preparation Phase plans before starting this.
This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.
You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.
All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).
If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create one for you.
You also get access to the Spokes support groups.
You won’t find a training plan more comprehensive than this!
Stats
Sample Day 1
The Goal Of This Session: is to improve maximal power output
Usual 20 minute warm-up
4x (15 sec hard 45 sec easy),
3x (1 min hard 2 min easy),
2x (5 min hard 6 min easy).
During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session.
5 minute cool-down
Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/
Sample Day 2
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
30 min 80% FTP, 10 min 95% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.
5 min cool-down
Checkout Pav Bryan's Ultimate Ride Fuel Guide for some help on how to fuel for this: https://spokes.fit/nutrition/pav-bryans-ultimate-ride-fuel-guide/
Sample Day 3
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
We recommend that you follow the guidance of a qualified professional.
Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
Sample Day 5
The Goal Of This Session: is to develop sustainable power or race pace
10 min warm-up
30 min 80% FTP, 10 min 95% FTP, 5 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.
5 min cool-down
Checkout Pav Bryan's Ultimate Ride Fuel Guide for some help on how to fuel for this: https://spokes.fit/nutrition/pav-bryans-ultimate-ride-fuel-guide/
Sample Day 6
The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike
We recommend that you follow the guidance of a qualified professional.
Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8
Sample Day 6
The Goal Of This Session: is to increase your leg speed & increase your efficiency
5 min WU
20 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10.
5 min CD
Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/
Sample Day 8
The Goal Of This Session: is to improve maximal power output
Usual 20 minute warm-up
4x (15 sec hard 45 sec easy),
3x (1 min hard 2 min easy),
2x (5 min hard 6 min easy).
During the hard part your RPE should be 8 or above, max means maximum sustainable for the time. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session.
5 minute cool-down
Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/