Browse More Plans

Cyclocross 10 Weeks to Peak - Advanced - Coggan Classic Zones - FREE webinar! - CX

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Cusick - Coach of World and National Champions

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

10 Weeks to Peak Cyclocross - Advanced


by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures


WKO structured training plan


Go beyond a plan and get a FREE webinar!

Tim Cusick explains how to use your own data to customize and enhance your training plan, and you get free access when you purchase any of our cyclocross plans. Instructions are provided in the plan.


This 10-week CX (cyclocross) plan is designed to prepare advanced-level road or MTB racers for the demands of CX races. The plan includes many high intensity on bike workouts. Start this plan 10 weeks before your goal race or season kicks off. Each week is 6-14 hrs worth of workouts, with scheduled rest weeks. For best results, before starting this plan, a 8-12 week base should be completed if you have not raced and trained throughout the summer. If coming off a road or MTB race season, allow for 1 or 2 weeks rest/transition before starting this plan. As an advanced level plan, this plan features both block training formats late in the plan and some “two-a-day” workouts. The plan is intensive and designed to push you to a peak.


Included with your plan

- Instruction booklet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- Free cyclocross webinar
- 10% discount on Dr. Namrita Kumar's Nutrition Guide for Cyclocross


Need help loading your structured works to your device or smart trainer?

Click here to read instructions.


More plans

Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Questions?

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:04 hrs 3:00 hrs
—— ——
—— ——
0:12 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
9:04 hrs 3:00 hrs
—— ——
—— ——
0:12 hrs 0:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is the TrainingPeaks WKO product leader, the owner of Velocious Endurance Coaching, and the leader of BaseCamp. His expertise in training, racing, and data analytics offers a unique approach to training that guides his clients to amazing success. He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers. Over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey: https://goo.gl/forms/bkGSAYA9VzV9tsq22.

Sample Day 1

1:15:00
75TSS
FTP 20-Minute/VO2max Test CCTest

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1:
5-Minute Hard Effort
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into your Zone 2 Endurance Zone, and then go on to MS2.
-------
MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Your FTP is the power average for the 20-minute effort minus 3-5%.
-------
***Ride all other time at endurance
----------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Zone 1/PE 2-3
CADENCE: small chain ring

Sample Day 2

1:45:00
100TSS
ENDURANCE RIDE W/TEMPO CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS1:
1 x 45-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
------
MS2:
Ride remaining prescribed time in Endurance zone
TARGET: End (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 2

0:10:00
CX Easy Run

Stretch and loosen up, the complete a 20 minute field run. Easy pace, comfortable, just enough to get HR up 30-40 bpm.

Sample Day 3

1:30:00
80TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2 / HR Z2 / PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2 / HR Z2 / PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC, 95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1 / HR Z1 / PE 2-3
CADENCE: small chain ring

Sample Day 4

1:00:00
25TSS
Active Recovery CiZ1

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over iLevel 1 today. Take it easy and look at the scenery.

Sample Day 5

2:00:00
100TSS
ENDURANCE W/BURSTS (10 x 20) CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 10 Attack Sprints of 15-25 seconds (PW: Z6 / HR: Zone 6 / PE: 7+)
TARGET: Endurance (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: 85-105 RPM
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill
------
CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 5

0:10:00
CX Easy Run

Stretch and loosen up, the complete a 20 minute field run. Easy pace, comfortable, just enough to get HR up 30-40 bpm.

$59.99 - Buy Now