Six Weeks of Cyclocross: CX Specific Intervals + Running - Advanced

Average Weekly Training Hours 08:49
Training Load By Week
Average Weekly Training Hours 08:49
Training Load By Week

A 6 week cyclocross plan to begin in August before the season starts. Includes: Cyclocross Specific Zone 6/Anaerobic Intervals! Skills Practice & Race Start Simulations - with demonstrational videos Run Workouts! Plyometrics! - with demonstrational videos Acceleratory Power workouts. This plan is suitable for the cx athlete that wants to hit it hard and smart before the season begins. Its also just right for the athlete who has completed the Cyclocross Summer Sweet Spot Plan Questions about this training plan? Email/call: help@fascatcoaching.com or 720.406.7444

Sample Day 1
1:00:00
66.7TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 2
0:30:00
CX RUN Workout #1

2 sets of 5 x 20 second Hill Repeats
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no bike, in Running Shoes
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Find 20-30 sec GRASS HILL and/or Stairs:
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5 min JOG - Easy!
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Stretch: Hamstrings & Quads
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20 Jumping Jacks
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Run at 85% Race Pace up the Hill for 20 secs
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WALK down the hill
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Repeat 4 more times for the 1st set
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5 min set break, stretch and stretch
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5 x 20 sec 85% hill repeats
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Go Home and Roll out your Legs , do Yoga and/or Recovery
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Read about our Running Workouts:
https://fascatcoaching.com/tips/cyclocross-running/

Sample Day 3
1:15:00
94.8TSS
CX 30/30's Over/Unders: 2 sets

2 sets of 5 x 30 sec ON 30 sec OFF; Full Gas effort! 5 min inb/w sets
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-First 15 sec, SPRINT! settle for 10 sec then Sprint FG final 5 secs
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https://www.fascatcoaching.com/tips/cyclocross-interval-workout/

Sample Day 4
1:30:00
89.9TSS
CX Race Start Practice, 1 Hot Lap

1 x 4 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
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this start sequence continuous for 8 minutes:
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GO! 15 secs, FULL GAS SPRINT, Zone 7
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45 sec, FULL GAS, Zone 6 wattages
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2 min, Zone 5 wattages
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4 min, Zone 4,
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No rest inbetween whatsoever; DON"T let your power drop except when you dismount/remount and corner!!
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In those cases accelerate as hard as you can out of the corner or remount!

Sample Day 6
2:30:00
134.9TSS
Zone 6: FOUR 1 minuters

4 x 1 min on 1 min off; FuULL GAS - Zone 6/FG Intervals! As hard as you can.

Sample Day 7
3:00:00
150TSS
3 hours Group or Hard Ride

3 hour Group/Team Ride today
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ALL Zones and Intensities. If no Group head out on your own and choose challenge undulating and/or hilly terrain and push yourself from the bottom to the top of the climbs/sections/segments.
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A good day to go STRAVA Hunting.

Sample Day 8
0:45:00
15.2TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.