Cyclocross Plan (Cat 3+) Ride, Strength and Run Workouts

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

Cyclocross training plan that includes riding, strength and running workouts to prepare your for a great season. The strength and running are in the plan specifically to improve your ability to race cyclocross races. They include workouts like bike lifts to prepare for barriers and running drills for those uphill running efforts. 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. All of the workouts come from my experience racing and coaching cyclocross racers. Seeing how each type of workout improved their ability to race cyclocross specifically.

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).