3. How to train for the Criterium?
The basis of each training is a good “base” of miles in the zones 2 and 3 which are the foundation for intervals, and they are an inherent element of the Criteriums. Acceleration after acceleration does not allow you to catch your breath. Below you can find a few examples of training for the Criterium, please remember to take into account your current form, level of experience and specification of the race.
3.1 “Tempo” training
“Zone 3 is the place where the racing starts” – the intensity of 76% to 90% of your FTP. Training in this zone is very good preparation for racing, coming out from the comfort zone which is zone 2 but still more bearable than riding below the threshold. You can read more about tempo training in at this link, if your target race is 60 minutes, then you should aim for a train in the zone 3 up to 60 minutes, which will give you greater comfort in the group.
3.2 “Neuromuscular Power” training
The Criteriums are about constantly accelerations, the neuromuscular power training is useful to help you endure it and is also great preparation for the final sprint. Neuromuscular power training is possibly the highest watts you can maintain for about 5-10s. You use ATP resources that regenerate about 2 minutes. The curiosity is that the 8-10 seconds intervals can be practically performed all year long because the production of lactic acid is minimal.
Exemplary training is 4 reps 8-10s with 2 minutes of regeneration in between. The intervals can be performed from standing or riding about 20 mi/h. Remember that for the best results these 8-10s should be as hard as possible and regeneration between as easy as possible. Under this link, you can find out more about sprinting technique, turn your sprint up about 100 watts!
3.3 Anaerobic training and VO2 max
Yes, that is where real pain starts and it is here that you will spend a lot of time during the Criteriums, so be prepared for it.
VO2 Max intervals should last from 3 to 8 minutes, start with 3 reps 3 minutes duration, gradually increasing the time and number of repetitions. With an hour criterion, I would suggest for 5-6 reps about 4-5 minutes with regeneration equal to the interval time.
Training in the anaerobic zone are intervals between 30 seconds and 3 minutes. Like in the case of VO2 Max intervals, starting from 3 repetitions 30 seconds, aiming for more repetitions 7-8, 45s – 1:30 min. Regeneration is twice as long as the duration of the interval.