Cycling - 12wk Base, Crit focus (5-8 hrs/wk)

Average Weekly Training Hours 06:46
Training Load By Week
Average Weekly Training Hours 06:46
Training Load By Week

This plan is geared towards the beginner to intermediate cyclist seeking to improve performance in Criterium races. The plan is intended for someone who already has a moderate base established (~5-6 hours of easy to moderate cycling each week for at least 12 weeks).

Sample Day 1
1:00:00
Field Test - 20min TT

warm up for 15-20 minutes at an easy spin
3x1min RPE 6 with 2 min easy spin recoveries
3x30s fast spin with 1min recoveries
*20 minutes all out*
10-15 minute easy spin cool down.

Sample Day 2
0:58:00
4x3min/4min(RI) Hill Repeats

15 minute warm up with easy spin 4 x 3min hill repeats* with 4 min easy spin recovery 15 minute easy spin cool down *Find a 5-6% grade hill (or shift into big gear) and maintain 50-60rpm. Recovery is easy gear and about 85-100 rpm spin. Your effort should feel like a 5/10 (moderate). This is a strength building workout, not a high heart rate workout.

Sample Day 3
1:00:00
Endurance Ride with Skills

Warm up and pick a skill set to work on for about 15 minutes
1) Cornering
2) Pack riding
3) General Bike handling
4) Quick Starts
Finish the ride at an RPE of 3-4.

Sample Day 5
1:30:00
Endurance Ride (90min)

Warm-up for at least 10 minutes and ride at RPE 4-5/10 Cool down for 5-10 minutes at the end of the ride.

Sample Day 6
1:00:00
Endurance Ride (1hr)

Warm-up for at least 10 minutes and ride at RPE 4-5. Cool down for 5-10 minutes at the end of the ride.

Sample Day 8
1:02:00
4x4min/4min(RI) Hill Repeats

15 minute warm up with easy spin 4 x 4min hill repeats* with 4 min easy spin recovery 15 minute easy spin cool down *Find a 5-6% grade hill (or shift into big gear) and maintain 50-60rpm. Recovery is easy gear and about 85-100 rpm spin. Your effort should feel like a 5/10 (moderate). This is a strength building workout, not a high heart rate workout.

Sample Day 9
1:00:00
Short Sprint 2x[5x(5s/25s)]

15 minute easy spin warm-up 10 minutes Aerobic Pace (4/10 RPE) Sprint Set 1: 5x[5sec sprint*, 25sec easy spin recovery] 2 min easy spin Sprint Set 2: 5x[5sec sprint*, 25sec easy spin recovery] 3 min easy spin 15 minutes Aerobic Pace (4/10 RPE) 10 minute easy spin cool down *sprint effort is very hard and fast effort. Try to make each Sprint Set harder than the previous.

Nicole Odell
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NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.