Cyclocross Plan (Cat 3+)

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
Training Load By Week

2016 cyclocross training plan. This plan is written for HR or power users. Geared towards the cat 3+, but a newer racer could use the plan and just tone it down a bit based on feel. The plan includes riding, strength and running workouts to prepare you for a great season in 2016. Apply the plan starting on August 1st.

Sample Day 2
1:00:00
Test Day

Today we are going to establish your zones, either HR or Power.

-Warm up well including 3 x 1mins fast pedaling drill (very easy gear 110+ rpms). 2mins btw efforts.
-Next do 2 x 30sec near max effort. 2mins btw efforts.
-Start your test with a 10min ramp up effort. Start nice and easy and then approach what you think you can hold for 20mins towards the end of the effort.
-Hold your best effort for the next 20mins.
-Good cool down including 3 x 1mins fast pedaling drills.

Sample Day 2
0:30:00
CX Run 20mins

-Walk easy for 5mins.
-Jog easy for 20mins.
-Walk easy for 5mins.

Sample Day 2
0:30:00
Cross Strength 1

Do 2 sets of 10 reps of the following:

1. Bike lifts - grab your bike like you are dismounting for a barrier and lift the bike up. Work those muscles!
2. Air squats.
3. Set-ups onto a chair or like object (10 each leg).
4. Push-ups.
5. Sit-ups.

Next do 6mins of planks broken up however you need to.

Finish with some good stretching.

Sample Day 3
1:00:00
Easy ride

-Ride in 1-2, active recovery to endurance ride, zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 3
0:15:00
Foam Roll

Grab your foam roller and work on your:

-IT band, 
-quads, 
-hamstrings, 
-calves, 
-lower back and 
-glutes. 

Go slow, and when you feel a pain point, sit there and try and breath deep.
-Follow this up with 2 x 5 sit-ups with the foam rollers under your lower back.
-Do some light stretching to finishing this. Hamstrings, quads.

Sample Day 4
1:15:00
Tempo 3 x 10mins

-Warm up well including 3 x 1mins fast pedaling drill (very easy gear 110+ rpms). 2mins btw efforts.
-Next do 3 x 10mins in zone 3, tempo, with a seated 10sec micro-burst at 5 and 10mins (shift down a few gear and sprint seated then return to zone 3, tempo, effort). 5mins btw efforts.
-Finish with 3 x 30sec practice starts. Stop and unclip, then start, clip in, and hammer as hard as you can go for 30sec. Rest for 5mins btw efforts.

Sample Day 4
0:30:00
CX Run 20mins

-Walk easy for 5mins.
-Jog easy for 20mins.
-Walk easy for 5mins.

Tony Viton

I have been coaching road cycling, cyclocross and mountain bike athletes for over 5 years. I've had athletes compete in their first race, win state championships, complete Leadville and make it to the pro ranks.

I have experience coaching beginner athletes to athletes who have made it to the pro level.

I provide one on one individual coaching to training plans with 2 different levels of service (please contact me if something else is desired).