Cyclocross Preparation Cat 3
Coach Joseph MaloneyAll plans by this Coach
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The cyclocross preparation plan focuses on developing and training the areas that a rider need to be successful in cyclocross. The preparation phase is between base and specialization and works to lay a foundation for the most highly focused workouts to come as racing begins and becomes more frequent. The Plan assumes the rider has a solid summer period of base already in, and transitions an athlete into cyclocross season.
For weekend when an athlete plans to race, follow the [RACE] workouts instead, with openers on Friday and
The most important rides are scheduled on Tuesdays. These rides improve a riders capacity for for harder rides to come. Thursday’s rides are the next most important. These also help the athlete prepare for burst workouts later while also maintaining the base work. The skills and endurance rides, while important can be moved around to accommodate an athlete's schedule.
This plan is most suited for experienced racers looking to take their racing to the next level, in category or aspiring category 3 racers. The plan requires a little more time commitment that a beginner, but still aims to use that time as efficiently as possible. Athletes have to flexibility within the plan to race any weekend they want to by following the [RACE] workouts on the week they plan to race.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:35 hrs||4:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:35 hrs||4:30 hrs|