What do you get with a training plan?
Workout #1 : Other
INSTRUCTION KEY - Setting FTP In Training Peaks
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones.
Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
Workout #2 : Other
4 WEEKS TO YOUR FIRST CRIT RACE
A criterium, or crit, is a bike race held on a short course often held on blocked-off city streets. The course is short, usually less than 5 km, and is a closed circuit, where riders complete multiple laps. Riders typically race for a given length of time, then complete a specified number of laps. An example would be a race of 60 minutes plus three laps.
In addition to the typical method of determining a winner -- first rider across the finish line -- many crits have prizes that can be won while the race is in progress. Called primes (pronounced "preems"), these are given for winning specific laps along the way and are frequently cash prizes or merchandise.
Criteriums are especially nice for watching in-person as the riders pass by a given point many times over the course of a race.
This Bicycling magazine, Hunter Allen Criterium Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of criterium races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful criterium races.
This plan is for the road cyclist that wants to do a crit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Crit training plan will prepare you ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get ready for the win! Make sure your following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Workout #3 : Bike
Workout #4 : Bike
Endurance Ride w/ TEMPO
Planned Time: 1:15:00
Have fun and getting ready for some great workouts!
WU: (warm-up) Riding 10 Minutes working into your ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs
MS (main set): Building Endurance today! Once warmed up, ride in your ENDURANCE zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minute TEMPO effort (POWER: Level 3 / HR: Zone 3 / PE: 5-6) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down.
CD (cool down): 10 Minutes of easy spinning
Workout #5 : Bike
AC - 1x1 "Sets" Maximal
Planned Time: 1:00:00
WU (warm-up): 15-20 Minutes working into the Endurance Zone (L2). Add 3 x 1 minute fast spins to open up fast twitch muscles.
MS (main set): Once warmed up complete 2 x (5 x 1 Min w/ 2 minutes rest in-between efforts) intervals. Go as hard as you can for the 1 minute on as these are maximal intervals. Rest for 5 – 8 minutes in-between sets.
CD (cool down): 10 minute easy spin
Workout #6 : Bike
VO2Max Micro Intervals
Planned Time: 1:15:00
You are doing these, because they are a nearly identical simulation to what the race will be like. Sprint down the straight away, coast through the turns and then sprint down the straight away again.
WU: WU: 15 Minutes working Level 2 Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
MS: Micro Intervals. Training can bring mixed weather days so this can be done on trainer or long stretches of flat road. Complete 4 x 8 Minutes of “micro intervals”, this is an 8 minute interval where you vary effort from 30 seconds at Level 6 HARD (POWER: Level 6 / HR Zone 6 / PE: 8-9) to Level 1 EASY (POWER: Level 1 / HR: Zone 1/ PE: 1-2) for the duration of the intervals. Rest for 5 minutes in-between intervals at Level 2 Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5)
CD: 15 minutes
Workout #7 : Bike
Planned Time: 1:00:00
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.
Workout #8 : Bike
Sweet Spot Intervals (SST)
Planned Time: 2:00:00
These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.
WU: 15 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals in the "Sweet Spot" zone (POWER: Level 3.5 / HR Zone 3.5 / PE 6-7) with 5 minutes recovery in-between, Ride all other time in Level 2 ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5).
Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 10-15 Minutes
Workout #9 : Bike
ALTERNATE WORKOUT.....Group Ride - Aggressive
WU: With Group, try to sit in back of pack for first 15 minutes and get blood flowing
MS: Group Ride with attacks. Group rides can be helpful in our training as “mini-race” efforts as they often are fun competitive and create opportunity to build race skills. During your group ride, look to compete the following: make 5 aggressive attacks with full power attack sprints and stay off front for at least 1 - 2 minutes, bridge 2-3 gaps of other rider (great to do from back of pack), climb 3 short hills at best efforts and look to take a long FTP level pull for 10 minutes (or sit in wind). Finally, have fun in the race for home and look for ways to “win”, make the break, look to attack or outsprint them at the town line.
CD: 15 Minutes