3 months - Summer build to September Cx - minimal hours

Average Weekly Training Hours 06:50
Training Load By Week
Average Weekly Training Hours 06:50
Training Load By Week

3-month plan to get you ready for cx season

has core workouts and 1-2 short runs/walks per week

includes options for group riding or solo workouts.

keeps rides during week minimal with weekend workouts 2-2.5 hrs at most.

Encourages getting on Cx bike early

Please email peterglassford@gmail.com with any questions, comments or for a preview of plan.

View my 100% Custom made for you plans for only $99 https://smartathlete.wordpress.com/portfolio/training-plans/

Sample Day 2
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.
-
Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well
--
We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .
-
-Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps .
-
You pick the core moves to do.
-
I recommend SEVERAL from these:
-> Back Ext.
-> deadbug - lay on back raise/lower alt. side
-> Bird dog - on hands/knees - alt lit limbs
-> BEARDOG ( birddog with knees lifted 1 inch)
-> Plank Alternates (arm, leg and/or both lifts)
-> Crab walk or crab position leg ext
-> Glute Bridge - two and/or one leg
-> Side PLANK / CLAM shell - add leg lifts
-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****
-> Back extension
-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 2
1:00:00
Group Ride (crit, Cx practice or Workout options enclosed)

Do a group ride / practice race to hone your tactics, starts and race specific skills
-
Post who/what/where/how many ! All the details on prep/setup/tactics and how to adjust for next week to squeeze a bit more speed !
-
-
If no group workout tonight pick the one that you will do a good job on today (don't pick the easy , challenge yourself if you have energy!)
-
A) 20min of 30/30 and 20-30min at 80-85%MHR
OR
B) MTB ride today with 30 min hard in middle on short loop (5-10min) then ride endurance
-

Sample Day 3
0:20:00
20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup - Video to get idea / rough demosĀ  https://www.youtube.com/watch?v=UROjg4KKeco - Do 2-4 sets of below: 10 reps per move - Reverse Lunge w. Twist - Pushup (raise hands as needed to get reps in plank position / no knee pushups) - V-Sit w. Twist - Plank on elbows - Air Squat - Row or Pullup of some type (lift your trainer?) - Side Plank - 10 top leg lifts / side Bonus finisher - 20 burpees for time

Sample Day 3
0:15:00
Run - CX Hill Sprint Practice 4 x 20sec hill sprints

*help train your neuromuscular system to fire more powerfully and build tolerance to high loads. Think of these like squats or squat jumps in the gym ... max effort full recovery.
-
***This is not marathon running ****
-
-
warmup walking with short 'strides' (runs) on flat ground. Lunges, active flexibility, squats, toe jumps , etc. are all great to help activate and mobilize tissues.
* This can follow a strength workout for great transfer/activation.
-
Total run is easy 1-4 miles (don't feel need for length that is not the point today)
-
4 x 5 - 30 second sprints
=
Can use same hill and walk a little loop (3-5 min between) or walk a hilly route sprinting Up Hills
-
If limited in calf mobility (you get sore there) use a flatter gradient and gradually increase over several months as soreness subsides.

Sample Day 4
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.
-
Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well
--
We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .
-
-Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps .
-
You pick the core moves to do.
-
I recommend SEVERAL from these:
-> Back Ext.
-> deadbug - lay on back raise/lower alt. side
-> Bird dog - on hands/knees - alt lit limbs
-> BEARDOG ( birddog with knees lifted 1 inch)
-> Plank Alternates (arm, leg and/or both lifts)
-> Crab walk or crab position leg ext
-> Glute Bridge - two and/or one leg
-> Side PLANK / CLAM shell - add leg lifts
-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****
-> Back extension
-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back
https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 4
1:00:00
'Strava Test' -> Time yourself up to local climbs

Today your goal is to find (or return to) 2 local climbs you can time yourself up. This helps us see if you are improving.
(*note you don't need strava, just time yourself from a point and note the time to get to top of hill)


Make sure you warmup well, at least 15 minutes with 3-5 x 30sec at approximately your goal pace for the hill. These can be done on the way to the hill and/or on flat.

make them repeatable climbs . on road is best or a trail that isn't super susceptible to rain/mud.

aim for a 3min one and one that is 3-5min

Go easy for 5-10 min between

Sample Day 5
0:20:00
YOGA, stretch, meditate, absorb training - 20-60min

No Skipping mobility (yoga).

This can take many forms. This is important to down-regulate your nervous system between had training. If you do not, especially if you are a hard-charging 'Type-A' you will have poor adaptation to training stress.

This practice has MANY benefits especially if you tend to push a bit harder / be pretty intense.
-
Email me with any issues / barriers to completion!
-
Some resources clients like you enjoy!

https://www.youtube.com/watch?v=W1UcEo8S8TY

https://www.youtube.com/user/sanfranciscocrossfit

http://www.yogaglo.com/yoga_for_cyclists

http://home.trainingpeaks.com/blog/article/yoga-for-cyclists

https://itunes.apple.com/ca/podcast/yoga-+-blissology-eoin-finn/id261954355?mt=2

Peter Glassford
|
Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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