Cyclocross: Race 'n Recover Plan - Basic

Average Weekly Training Hours 09:10
Training Load By Week
Average Weekly Training Hours 09:10
Training Load By Week

A 6 Week "Race and Recover" Plan for the Cyclocross Athlete racing four Weekends in a Row. This plan includes Yoga and Foundation work for your core, back, recovery & bike handling skills + 2Whole Completely OFF day per week. - Includes CX Skills Rides on Tuesday with drills and then a Wednesday Worlds or Hard CX Specific Interval Workout on Wednesdays. - Openers for the race on Friday, Race Saturday and/or Sunday + an Endurance Ride on Sundays if you aren't racing. - The plan includes a Regeneration WEEK which all athlete should take every 3-4 weeks. This plan can be repeated for the duration of the CYCLOCROSS Season - Questions about this training plan? Email/call: help@fascatcoaching.com or 720.406.7444

Sample Day 2
1:30:00
79.8TSS
CX Race Start Practice, 1 Hot Lap

1 x 8 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
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this start sequence continuous for 8 minutes:
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GO! 15 secs, FULL GAS SPRINT, Zone 7
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45 sec, FULL GAS, Zone 6 wattages
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2 min, Zone 5 wattages
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4 min, Zone 4,
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No rest inbetween whatsoever; DON"T let your power drop except when you dismount/remount and corner!!
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In those cases accelerate as hard as you can out of the corner or remount!

Sample Day 3
1:30:00
Wednesday World's!

OK, join a hard mock race group ride or rally your friends for you own. Here's what you are after:

Two ~ 20 minute Race Efforts on a 4-6 minute cx course that includes a race start, cornering, dismounts and remounts. Bonus is a volleyball for sand pit practice!
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After the first 20 minuter, cool down in Zone 2 for at least 10 minutes and then go again.
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Each time you can work on your cx skill while going hard in order to flush out your weaknesses and hone your skills at race pace

Sample Day 3
1:00:00
73TSS
CX Tabatas: 20/10

2 sets of 8 x 20 sec on 10 sec off Full Gas!! 5 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/

Sample Day 4
0:30:00
REVO Strength & Conditioning

Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY

Sample Day 5
1:00:00
46.4TSS
CX Openers

Pre-Race Openers - :2 x 1 min ON, FULL GAS, 2 min OFF, - then 10 min Zone 2 recovery - then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF - Also perform 2-3 race starts from an imaginary start line for 10 seconds. Get in the ZONE ! ! !

Sample Day 6
0:30:00
33.6TSS
Cyclocross Warm UP!

Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
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After you finish this warm up go direct to the staging area to relax and focus.
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Developing your CX warm up routine.
You have two goals:
1) Course Inspection
2) Traditional Warm Up [see above - 30 min zone 2 with progressive 3 min TEMPO > SST efforts then 2 x 30 sec 1 min OFF Really hard]
Sometimes you can warm up and inspect the course at the same time. Other races you can't for whatever reason (course is closed, weather, etc..)
Develop your own routine and after 2-3 races it will become habitual and no stress.

Sample Day 6
1:00:00
Race!

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.