Four weeks towards cyclocross excellence

Average Weekly Training Hours 06:22
Training Load By Week
Average Weekly Training Hours 06:22
Training Load By Week

This is a simple four week plan that an athlete can use as a springboard to get into shape for a new cyclocross season.

Enjoy and have fun!

Sample Day 2
2:00:00
Cyclocross practice(Copy)

This workout is to help prepare the athlete for the upcoming cyclocross season and races. Try to find a park or field where the grass is not too high.

This workout is very flexible and sometimes requires you use your imagination.

First practice riding on the grass for about 2oom at a time; first on the tops, the hoods and then the drops. Practice in both the big and small ring.

Next, practice your dismounts and remounts in a straight line for 15 minutes. Ride enough between dis/re to get your pedals going. You should get at least 20 cycles in this workout. It feels a little repititious, but it will pay off. Make the cycles no matter where you are in the field. All conditions apply.

If there are some trails available, practice riding from the faster grass onto the singletrack and back again for 20-30 minutes. Be careful.

Finally, practice running with your bike. With the frame on your shoulder, and arm through the frame, grab the opposite side drop bar. Control your bike. Practice picking it up and GENTLY place it down again while you are running.

As a cooldown, riding around easy a bit.

I will warn you, casual bystanders will think you are insane, but it will pay off on raceday.

Sample Day 4
1:00:00
Easy bike ride

Ride your bicycle for the listed length of time. Try to avoid any route with steep inclines that will jack up the heart rate.

Enjoy your bike ride, it is your best friend!

Sample Day 5
1:00:00
Endurance run

Run at a steady pace to maintain and improve muscular fitness and form. Be sure to adapt efforts on uphills and other difficult areas easier to maintain same overall exertion.

It is my suggestion that you do not use your walkman so as to be able to concentrate.

Be sure to hydrate before and after workout.

Sample Day 6
1:30:00
Maximum cycling efforts

This workout is a great way to help build explosive speed and power and is a fantastic way to get ready for sprinting or cyclocross.

After a steady warmup of about 20-25 minutes, find a decent stretch of road that is flat or slightly uphill with no downhill.

Seated with your hands on the drops, attack the bike to a 100% effort for one full minute. If you feel like you can't move after 58 seconds, then you are doing it correctly. Try to stay seated.

Recover easy for 5 minutes between efforts. Perform as many efforts as described.

TODAY: 3 efforts

Sample Day 7
1:30:00
Steady bike ride

You should ride your bike for the listed amount of time; but differing from an "easy" ride in that you are constantly applying pressure to the pedals.

Usually riding with someone else is the best way to stay steady, but be careful not to start attacking each other up hills or such and to stay STEADY. Also, I recommend that a walkman or ipod is NOT used as sometimes we all tend to be lulled a bit with the music.

There is no warmup or warmdown for this type of training.

Exercise should be a total average heart rate of about 55% of maximum. Enjoy your ride!

Sample Day 9
2:00:00
Cyclocross practice

This workout is to help prepare the athlete for the upcoming cyclocross season and races. Try to find a park or field where the grass is not too high.

This workout is very flexible and sometimes requires you use your imagination.

First practice riding on the grass for about 2oom at a time; first on the tops, the hoods and then the drops. Practice in both the big and small ring.

Next, practice your dismounts and remounts in a straight line for 15 minutes. Ride enough between dis/re to get your pedals going. You should get at least 20 cycles in this workout. It feels a little repititious, but it will pay off. Make the cycles no matter where you are in the field. All conditions apply.

If there are some trails available, practice riding from the faster grass onto the singletrack and back again for 20-30 minutes. Be careful.

Finally, practice running with your bike. With the frame on your shoulder, and arm through the frame, grab the opposite side drop bar. Control your bike. Practice picking it up and GENTLY place it down again while you are running.

As a cooldown, riding around easy a bit.

I will warn you, casual bystanders will think you are insane, but it will pay off on raceday.

Sample Day 10
1:00:00
Easy bike ride

Ride your bicycle for the listed length of time. Try to avoid any route with steep inclines that will jack up the heart rate.

Enjoy your bike ride, it is your best friend!