Intensive Block Training for Your Best MASTERS Cyclocross CX Season Ever (Classic) - FREE webinar!

Average Weekly Training Hours 08:42
Training Load By Week
Average Weekly Training Hours 08:42
Training Load By Week

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 provided in the plan. This is an 8-week CX (cyclocross) plan designed to prepare advanced or competitive masters road or MTB racers for the demands of CX races. The plan includes many high-intensity, on-bike workouts. Start this plan 8 weeks before your goal race or season kick-off. Each week includes 6-14 hours of workouts, with rest weeks scheduled in. For best results, complete an 8- to 12-week base of training before starting this plan if you haven’t raced and trained throughout the summer. If you’re coming off a road or MTB race season, take 1 to 3 weeks of rest/transition before starting this plan. As an advanced level plan, this plan features both a block training format late in the plan and some two-a-day workouts. The plan is intensive and designed to push you to a peak.

Sample Day 2
1:30:00
80TSS
ENDURANCE W/TEMPO & CADENCE STANDS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Level Z2 / HR Zone 2 / RPE 2-4
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 30-minute Tempo Interval
During this time, complete the drills below.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts alternating between 1 minute standing "HIGH CADENCE (90+ rpm)" and 1 minute standing "LOW CADENCE (65-70 RPM big gear)" (alternate for 10 minutes).
TARGET: Tempo (PW Level Z3 / HR Zone 3 / RPE 5-6)
CADENCE: 1 gear harder/slower rpm than normal self selection; target 75 rpm.
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MS2:
Ride remaining prescribed time in Endurance Zone.
TARGET: Endurance (PW Level Z2/ HR Zone 2 / RPE 2-4)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW: Level Z1 / HR Zone 1 / RPE 2-3
CADENCE: small chain ring

Sample Day 2
0:15:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 3
1:30:00
70TSS
ENDURANCE RIDE 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
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MS:
Ride prescribed time in Endurance zone.
TARGET: Endurance (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
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Zone 1/PE 2-3
CADENCE: small chain ring

Sample Day 4
1:45:00
95TSS
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
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MS1:
1 x 20-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.
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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
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 5
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 6
2:30:00
150TSS
CX Endurance with Drills & Skills

CX Drills and Skills Endurance Day
10-15 minutes working into Endurance Zone with 1 x 2-minute effort at FTP
TARGET: PW: Z2 / HR: Z2 / RPE 4-5
CADENCE: Self selected, 3 x 1-minute fast pedals to wake up legs.
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MS: Drills and Skills! Today is really an endurance day, but we're going to build some drills and skill-building exercises into the day. This ride is mainly an endurance ride on your cross bike on the road. Yes, I know you have fat tires and knobs, they will make it harder!! Time this ride so that in the last hour of the ride you arrive at your local course for the following drills:
DRILLS:
2 x 10 Barrier Runs (Set up 2 barriers about 10 meters apart) – practice your dismount, carrier, barrier hop, and remount. Focus on being smooth. Just do in a back-and-forth pattern…out and back counts as 1.
1 x 10 Bike Carry Hills (Small hill about 10 meter long) – Practice riding hard to the hill, dismounting, shouldering your bike, and SPRINTING to the top!! Remount and practice riding back down fast!
1 x 5 GRASSERS (On soccer field or large open field, about 40 meters long) - Mark your start and finish line (soccer field end line and mid court work well). Using a mid-range gear (50/21?), from your start, stop the bike, put 1 foot down, and get ready to go! Practice exploding off the line to your midpoint line, grab brakes hard at the mid-point, turn bike as quickly as you can, and accelerate back to start point.
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CD: 15-minute spin home

Sample Day 6
0:15:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With his expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.