This plan is recommended for Cat 3, 4, and 5 Masters 45+ Cyclocross racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks are 9hrs hours of training, with recovery weeks around 6 hours. One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on cross, road, or mountain bikes. Throughout the plan there are scheduled cyclocross bike specific rides and workouts. This plan will take a Masters cross racer from the start of their build period through their first A priority race. In order to successfully complete this plan, you must have already completed base training. Most weekday workouts are 1-1.5hrs. During this plan the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your handling skills at race pace. The plan concludes with a two week taper before your A priority event. Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races. As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com
Tempo riding is completed in Zone 3, with a cadence of 70-90. Tempo is best performed on flat or rolling terrain. When encountering hills make sure to shift gears and stay in Zone 3.
EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.
These intervals are short zone 5 intervals and are best if done with a cadence above 75.
The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down
This workout simulates a cross race start. It is broken into 3 sections, with a specified time for each section. Section one in Z5, Section two in Z4, and the section 3 in Z3/4
Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.
Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.