Event programsCyclingStrength

Criterium: 8 weeks, peaks at ~9 h.

30–75 minutes on a short circuit with 4–8 corners: dozens of surges out of corners, soft-pedalling between, and a sprint. That's the intermediate plan; beginner runs 10, advanced runs 8 weeks.

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Written for where you are.

Beginner

10 weeks, 4–6 h/week to a first novice crit: pack skills first, then surges and mock crits.Shortest runway 5 weeks · research minimum 7 · 3 sources

10 wk

3-6 h a week

Intermediate

8 weeks, 6–9 h/week: 30/15s and sprints, then race-specific surges and mock crits, keys 48 h apart.Shortest runway 4 weeks · research minimum 5 · 3 sources

8 wk

6-9 h a week

Advanced

8 weeks, 8–12 h/week: fast-start VO2, torque and 1-min power, then bridges, race finishes and C races.Shortest runway 4 weeks · research minimum 5 · 3 sources

8 wk

8-12 h a week

The checklist comes with it.

T-7Licence (annual or one-day) and registration sorted; check the local rules for where the number goes.

T-3Bar-end plugs fitted (often checked at inspection), wheels and quick-releases checked, 25–28 mm tyres at pressure, gearing check.

T-1Openers (R2).

race morningKnow your start time and where to line up. Warm up 20–25 min on a trainer near the start, with 2–3 × 10 s efforts.

race morningRide the corners and check the wind in practice laps if they're allowed.

Every plan cites its homework.

The Novice plan's skills-first approach rests on USA Cycling policy and safety reasoning, not performance trials; pacing advice is coaching consensus.

Invite-only · waitlist

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