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Endurance

criterium race preparation

v1

A 6-week structured training program to transition from aerobic capacity to high-intensity criterium race readiness.

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cyclingcriteriumrace-prepintervals

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Procedure

  1. Initial Assessment & Setup

    • Verify the user has a power meter for "Plus" intervals; otherwise, confirm they will use RPE (Rate of Perceived Exertion) for "On/Off" and Sprints.
    • Confirm the user's current FTP (Functional Threshold Power) to set targets.
    • Use now to determine the race date and schedule the 6-week block ending on that date.

  2. Phase 1: Build I (Week 1 - Aerobic Floor & VO2)

    • Target: Moderate volume / High intensity.
    • Key Workout: Long Intervals (3-5 min).
    • Schedule: Ensure 36-48 hours between high-intensity sessions.

  3. Phase 2: Build II (Week 2 - Repeatability)

    • Target: Moderate volume / Very High Intensity.
    • Key Workout: "On/Off" Micro-Intervals.
      • Protocol: 5 x (30s ON @ RPE 9-10 / 30s OFF active recovery).
      • Coaching Cue: "Breathe deeply and spin quickly during the 'OFF' period to clear lactate; do not coast completely."

  4. Phase 3: Build III (Week 3 - Anaerobic Capacity)

    • Target: High Intensity / Specificity.
    • Key Workout: "Plus Five" Intervals.
      • Protocol: 6–8 reps of 5-min intervals (3 min @ 105% FTP -> 1 min @ 110% FTP -> 1 min @ 125% FTP).
      • Recovery: 5 minutes easy spin.
      • Coaching Cue: "Maintain a steady cadence during the 105% phase; explode with the hips during the final 125% surge to 'close the gap'."

  5. Phase 4: Deload (Week 4 - Absorption)

    • Target: Low Volume (40-60% reduction).
    • Activity: Primarily Zone 2 (Endurance) rides.
    • Rule: Eliminate all "Plus" or "On/Off" workouts. Maintain leg speed with short spin-ups only.

  6. Phase 5: Peak (Week 5 - Race Simulation)

    • Target: Low Volume / Peak Intensity.
    • Key Workout: Neuromuscular Sprints.
      • Protocol: 3–4 sets of 5 x 20s max sprints (1:40 recovery).
      • Coaching Cue: "Start out of the saddle for the first 10 seconds for momentum, then transition to a seated, high-torque finish for aerodynamics."

  7. Phase 6: Taper (Week 6 - Freshness)

    • Target: Very Low Volume (45-60 min rides).
    • Key Workout: Openers.
      • Protocol: 3 x 1-min max efforts (1-min recovery).
      • Nutrition: Advise increased carbohydrate intake to top off glycogen stores.
      • Coaching Cue: "Trust the fitness you have already built. The goal this week is not to get fitter, but to be more rested."

  8. Progression & Safety Monitoring

    • 10% Power Drop Rule: If power on the final rep drops >10% below the first rep, instruct the user to terminate the session.
    • Recovery Rule: Monitor for at least 36-48 hours of recovery between intensity sessions.
    • Volume Decay: Ensure weekly hours decrease as intensity peaks in Week 5 and 6.

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