ASK GCN: KEY 30 MINS TRAINING FOR A CRITERIUM RACE

Question: Hi GCN, what’s the best way to train for crit races if you only have half an hour to spare? Max effort sprints or FTP threshold efforts? Thanks!

Criterium racing involves huge fluctuations in power, generally over short periods, so it’s important that our training replicates the race environment. However, the heart rate for a criterium usually stays at the threshold level for the majority of the race. So a session that keeps heart rate very high with huge changes in power is a good way to train for a criterium race.

REPEATED SPRINTS WITH LIMITED RECOVERY

We need to perform a long high-intensity interval of around 3min at the zone 5 (level above threshold) to achieve both of these goals in a single workout. The opening 3min effort in ‘Under Ones’ will bring the heart rate up to a near threshold level and accumulate some lactate in the legs. The 3min interval is the key point of the session. This session simulates the demands of a crit by having high levels of lactate in the legs while performing repeated surges.

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