Criteriums (or “crits”) are fast, tactical cycling events that test a rider’s ability to handle sharp corners, maintain high intensity, and unleash explosive power repeatedly. The hallmark of a criterium is its rapid accelerations out of corners, which demand peak anaerobic power and recovery efficiency.
This blog explores a highly effective criterium-specific training workout involving multiple short sprints out of corners. Designed for peak training phases, this session mimics race conditions to sharpen your fitness, refine your technique, and build confidence for your next crit.
The Importance of Criterium-Specific Training
Crits are unlike most cycling events. Their repeated surges, sharp turns, and aggressive pack dynamics require a unique set of skills and physiological adaptations. Traditional endurance or even time trial workouts don’t fully prepare cyclists for the demands of criterium racing.
1. Repeated Explosive Efforts
In a criterium, riders often sprint out of every corner to reaccelerate and maintain position in the group. This requires well-developed anaerobic capacity and the ability to recover quickly between efforts.
2. Cornering Precision
Navigating corners at speed is a key skill for crit success. Poor cornering technique can cost valuable time and force you to expend more energy catching up to the pack.
3. Tactics and Group Dynamics
Positioning in the peloton, knowing when to attack, and conserving energy are all critical in a criterium. Training in conditions that simulate these dynamics helps riders develop the mental acuity needed for racing.
The Sprint Out of Corners Workout
The cornerstone of this workout is its focus on short, high-intensity sprints that replicate the demands of reaccelerating out of corners in a criterium. Here’s how to structure the session:
Warm-Up
Begin with a 15–20-minute warm-up to prepare your body for high-intensity efforts. Include a mix of steady pedaling and short accelerations to activate your anaerobic system.
Workout Structure
On a criterium-style course or a loop with sharp corners, perform 15–30 sprints, each lasting 10 seconds, as you accelerate out of corners. These sprints mimic the surges you’ll face in a race.
- Frequency of Efforts: Perform one sprint set for every three minutes of race duration. For example, in a 45-minute crit simulation, complete 15 sprints; in a 90-minute simulation, aim for 30 sprints.
- Recovery Between Sprints: After each sprint, take 20 seconds of recovery. After every fifth sprint, add an extra minute of rest to maintain quality in subsequent efforts.
- Team Dynamic (Optional): This workout can be enhanced with training partners. Riders can take turns leading, simulating the group dynamics of a race.
Progression During Peak Period
As you progress through your peak training period, gradually reduce the total number of sprints by 3–5 per session. This tapering helps sharpen your performance without overloading your system before a key race.
Benefits of Sprinting Out of Corners
1. Improved Anaerobic Power
Each sprint challenges your ability to produce peak power and reaccelerate efficiently. Over time, this builds your anaerobic capacity and makes surges feel more manageable.
2. Enhanced Recovery Ability
The short recovery periods between sprints train your body to clear lactate and recover quickly—an essential skill for staying competitive in a crit.
3. Cornering Efficiency
Practicing sprints out of corners helps refine your cornering technique, allowing you to exit turns with more speed and less wasted energy.
4. Tactical Awareness
Training in a group or simulating race scenarios builds the tactical instincts needed for positioning, responding to attacks, and conserving energy during a race.
Strategies for Executing the Workout
1. Set Up a Criterium-Style Course
Find a safe loop or closed circuit with several sharp corners to replicate the technical nature of a criterium. Avoid high-traffic areas to minimize interruptions and ensure safety.
2. Focus on Form and Technique
During each sprint, pay attention to your body position and pedal stroke. Stay low on the bike, keep your upper body stable, and avoid wasting energy with unnecessary movements.
3. Master Cornering
Approach corners with a smooth line, brake before entering the turn, and accelerate as you exit. Practicing this repeatedly will make you more confident and efficient in race conditions.
4. Use Data for Feedback
Track metrics like power, cadence, and speed during the workout to evaluate your performance. Analyzing these numbers can help you identify areas for improvement, such as maintaining higher power outputs or shortening recovery times.
Common Challenges and How to Overcome Them
1. Fatigue Management
Criterium-specific workouts are demanding, and fatigue can accumulate quickly. Be mindful of your effort levels and prioritize recovery between sessions to prevent overtraining.
2. Inconsistent Efforts
Maintaining consistent power across multiple sprints is challenging but crucial. Focus on pacing yourself during the workout to avoid burnout.
3. Mental Fatigue
The repetitive nature of sprinting out of corners can be mentally taxing. Break the workout into smaller segments, focusing on just five sprints at a time to stay engaged.
Incorporating Criterium Workouts into Your Training Plan
This sprint-out-of-corners workout is most effective during the Peak phase of your training plan. At this stage, the focus is on fine-tuning your race-specific fitness and sharpening your anaerobic capacity.
Perform this session once per week during your peak period, alternating it with lower-intensity endurance rides or recovery days. For optimal results, ensure that your training includes a mix of other race-specific workouts, such as threshold intervals and group ride simulations.
Conclusion
Criteriums are some of the most exciting and demanding events in cycling, requiring a unique blend of power, skill, and tactical awareness. The sprint-out-of-corners workout is a proven method for preparing your body and mind for these challenges.
By simulating race conditions and focusing on repeated high-intensity efforts, this session improves your anaerobic power, recovery ability, and cornering technique—key ingredients for crit success.
As you progress through your peak training phase, gradually taper the volume of sprints to ensure you’re fresh and ready to perform on race day. With consistent effort and attention to detail, you’ll be well-equipped to tackle the dynamic demands of criterium racing.
Leave a Reply