I'm kind of jealous, the crit season has wrapped up in Australia but as the US is starting to come into summer I guess this is the best time to write a little bit about crit training and what I did to get myself to a standard level of being competitive and having some fun.
This program is what I would like to call Dad miles as it's made to fit into a busy lifestyle while still allowing time to build strength and fitness. This program is also great for beginners as it's not about riding 5 hours a day and doing 20 minute vo2 efforts.
Firstly..what is criterium racing?
Criterium racing is a type of cycling race that takes place on a short, closed circuit course. It requires a combination of speed, endurance, and technical skill. The races typically run for 40-60 minutes.
If you're a beginner cyclist interested in criterium racing, it's important to create a training plan that will help you improve your fitness, develop your skills, and prepare you for competition. Here's a sample training plan for beginner criterium racers:
I would like to note that on some of the days where it's an easy ride for which I mean steady zone 2 riding if you are able or have some extra time I would recommend adding more time to the ride.
I don't add this into the program but of you can I would recommend adding in some strength training at least one time a week...I wrote about strength training in a previous blog.
Lastly, I do think that you get some base training in before you start this program so you can enter this type of training with a good level of fitness - I will write a blog about base training later.
Week 1:
Monday: Rest day
Tuesday: 45-minute easy ride
Wednesday: 30-minute tempo ride, including 5x1-minute intervals at a hard effort with 2-minute recovery in between
Thursday: 45-minute easy ride
Friday: 30-minute tempo ride, including 5x1-minute intervals at a hard effort with 2-minute recovery in between
Saturday: Rest day
Sunday: 60-minute endurance ride
Week 2:
Monday: Rest day
Tuesday: 45-minute easy ride with 3x10-second sprints
Wednesday: 45-minute tempo ride, including 6x1-minute intervals at a hard effort with 2-minute recovery in between
Thursday: 45-minute easy ride
Friday: 30-minute tempo ride, including 6x1-minute intervals at a hard effort with 2-minute recovery in between
Saturday: Rest day
Sunday: 75-minute endurance ride with 4x2-minute hard efforts at race pace with 4-minute recovery in between
Week 3:
Monday: Rest day
Tuesday: 60-minute endurance ride with 5x30-second sprints
Wednesday: 45-minute tempo ride, including 7x1-minute intervals at a hard effort with 2-minute recovery in between
Thursday: 45-minute easy ride
Friday: 45-minute tempo ride, including 7x1-minute intervals at a hard effort with 2-minute recovery in between
Saturday: Rest day
Sunday: 90-minute endurance ride with 5x3-minute hard efforts at race pace with 5-minute recovery in between
Week 4:
Monday: Rest day
Tuesday: 60-minute endurance ride with 6x30-second sprints
Wednesday: 60-minute tempo ride, including 8x1-minute intervals at a hard effort with 2-minute recovery in between
Thursday: 45-minute easy ride
Friday: 60-minute tempo ride, including 8x1-minute intervals at a hard effort with 2-minute recovery in between
Saturday: Rest day
Sunday: 120-minute endurance ride with 6x5-minute hard efforts at race pace with 5-minute recovery in between
Tips:
1. Make sure to include rest days in your training plan to allow your body to recover and prevent injury.
2. Gradually increase the intensity and duration of your rides as your fitness improves.
3. Practice your bike handling skills, such as cornering and group riding, to prepare for criterium racing.
4. Consider joining a cycling club or finding a training partner to help you stay motivated and hold you accountable.
Crit racing is my favourite type of road racing as it's fast, hard, challenging and lastly, a lot of fun, If you have been thinking about racing your bike then I highly suggest you try out this type of racing.
Thanks for reading
Cam
Zeffz :)