Cyclocross Base Plan

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
Training Load By Week

1) Questions? Please reach out to info@gaffneycyclingcoaching.com or head over to our Facebook page: https://www.facebook.com/GCCoachingLLC/ and we will be happy to help where we can. ------ 2) Exporting the workouts to your devices: https://gaffneycyclingcoaching.com/2017/06/24/new-trainingpeaks-workouts-how-to-export/ ------ 3) Setting up your FTP correctly: https://gaffneycyclingcoaching.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/ ------ 4) Training zone descriptions: https://gaffneycyclingcoaching.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/ ------ OK GO!

Sample Day 1
0:50:00
73.6TSS
FTP Test (20 minute)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-You may do this on the trainer or outdoors, as long as there is a 20 minute ALL OUT effort.
-Perform 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 1
0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 2
1:12:00
65.5TSS
Strength: Muscle Tension Effort

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (44 mins total)
-Perform 4x8 mins @40-60 RPM @Tempo zone, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Endurance Zone for 5 minutes between efforts.
------
COOL DOWN: (10 mins total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 3
1:05:00
69.9TSS
SST: 3x10

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x10 minutes @SST Zone @90+ RPM.
-Rest for 5 minutes between sets.
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 5
1:00:00
60.8TSS
Strength: May The Force Be With You

WARM UP: (15 minutes total) -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET (40 minutes) -Every 4 minutes perform a Force Rep (10 total) -Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort! -In between force reps, spin easy at endurance zone ——— COOL DOWN: (10 minutes total) -10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6
2:25:00
141.8TSS
E: Endurance/Tempo Ride

WARM UP: (15 mins total) -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ------ MAIN SET (2 hours) -Ride for 2 hours @Endurance/Tempo zone. -Keep your cadence in a comfortable range and your effort steady. ------ COOL DOWN: (10 mins total) -10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 7
1:00:00
149.1TSS
D: Race Starts

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET: (30 minutes total)
-Practice your race starts beginning with one foot unclipped on the ground on your imaginary start line. 
-Accelerate as hard as you can, clipping into the pedal as smoothly as you can.
-Go FULL GAS for 1 minute making sure to stay seated and keeping the bike under control using your hips.
-Spin easy back to the start line.
-Perform 10 race starts.
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
|
GC Coaching, LLC

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.