Advanced Cyclocross Training Plan - 11 Week Build, Peak, Race

Average Weekly Training Hours 08:10
Training Load By Week
Average Weekly Training Hours 08:10
Training Load By Week

This plan is recommended for advanced cross racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be around 9-10 hours of training, with recovery weeks around 7 hours of training. This plan is designed for the experienced cross racer who already has completed base training and is looking for cyclocross specific training to take them through their first A priority race. It is designed for those who have flexible work/school schedules as there are some lengthy mid-week workouts that are 2-2.5hrs. You start with the 8 week build period. During this phase 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. Weeks 9-10 are designed as your Peak period and focus on fine tuning your fitness while tapering for your A priority event. Week 11 leads up to your main event. Throughout the plan you will perform a field test 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

Sample Day 2
2:00:00
Tempo

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.

Sample Day 3
2:30:00
EM

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.

Sample Day 4
1:30:00
Pyramids

These are completed in Zone 5 and duration increases to a specified point and then decreases back to zero. Rest is equal to the interval length. For example you may get a workout called Pyramid4. This would be 1min on then 1 min off – 2 min on then 2 min off – 3on, 3off – 4on, 4off – 3on, 3 off – 2on, 2off – 1on, 1off. Cadence is above 75.

Sample Day 6
2:00:00
Sweet Spot

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.

Sample Day 7
1:30:00
EM

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.

Sample Day 9
2:00:00
Cross Starts and CX Skills

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

Sample Day 10
2:30:00
EM

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.

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.