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8 Week (CX) Cyclocross Plan Masters aka Old Fast Guys/Gals

Author

Noel Bonk

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling cyclocross beginner intermediate advanced masters

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Plan Description

Masters athletes are a special breed and so we built a CX plan especially for them. This plan includes 8 weeks of progressive training that will build skills, power and endurance and launch you into a successful CX season!





About BonkWerx Endurance Sports Coaching


Our coaching philosophy focuses on “Feeding the Good Wolf” applied via our process that is both equal parts art and science. We provide individualized structured training, performance data analysis, sport psychology as well as skill development programs designed to create balanced well-rounded athlete. So whether you are to looking to win your age group, ride your first century or race for a national title we are here to help you reach your goals!


For more info contact us at www.bonkwerx.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:38 hrs 2:30 hrs
0:30 hrs 0:15 hrs
0:26 hrs 0:25 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:38 hrs 2:30 hrs
0:30 hrs 0:15 hrs
0:26 hrs 0:25 hrs
—— ——

Training Load By Week


Noel Bonk

BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.

Sample Day 1

0:15:00
CX - Core/abs work

A strong and stable core is extemely important when it comes to cyclocross. Please choose 6 core exercises and do as supersets. For example.

Exercise 1 & 2 - Do 3 sets
Exercise 3 & 4 - Do 3 sets
Exercise 5 & 6 - Do 3 sets

Sample exercises:

Plank
Side Plank
1/2 Turkish Get-ups
Crunches
Bicycles
Leg lifts
Mountain Climbers
Bear Walks

Sample Day 2

1:30:00
CX - Sub threshold

Let's start out making sure your aerobic engine is ready to purr and not sputter!
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Do on CX bike, MTB or Fat Bike.
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Warm up:
5-10 mins, ride in Zone 2 / 85 rpm+.
Include 5 minutes in Zone 3 / 90-100 rpm.
-----
Main set:
Perform 1 x 90-120 minute at sub-threshold intensity - (high z3/ low z4) intervals.
Self Selected cadence.
This can be done on or off road. 
-----
Any remaining time ride in Zone 2

Sample Day 3

1:30:00
CX Skills and Drill +50

CX requires that skills and technique are second nature. Get after the skills and drills and it will pay off come race day!
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Practice CX skills & drills

Include:
50 - mounts/dismounts
10 - standing starts. Try out different gearing, starting crank position and clipping in.
25 - suit case lifts. This is lifting you bike up and setting it down as you would when lifting it over a barrier. Right arm should be in front of saddle, not over it.

Sample Day 3

0:15:00
Run on Feel - Short

What? I have to run for CX? Yes! But we'll keep it short and to the point!
-----
Get a short run in of approximately 10-15 mins. Focus on good form. Run in CX shoes/cleats if possible

Sample Day 4

0:15:00
CX - Core/abs work

A strong and stable core is extemely important when it comes to cyclocross. Please choose 6 core exercises and do as supersets. For example.

Exercise 1 & 2 - Do 3 sets
Exercise 3 & 4 - Do 3 sets
Exercise 5 & 6 - Do 3 sets

Sample exercises:

Plank
Side Plank
1/2 Turkish Get-ups
Crunches
Bicycles
Leg lifts
Mountain Climbers
Bear Walks

Sample Day 5

1:20:00
Cross Overs for CX 2x20

Let's keep tuning that aerobic engine above and below threshold!
-----
Warm up:
15 mins in Zone 2 / 85 rpm+.  
5 minutes in Zone 3 90+ rpm
-----
Main Set:
Perform 2 x 20 minute Cross Over intervals 
85-90 rpm.
During the interval you will alternate 2 mins at sub-threshold and then 2 mins at VO2 for the entire interval (15 mins)
Ride easy for 10 minutes between intervals.
-----
Cool down:
5-10 mins of easy spinning

Sample Day 6

1:30:00
Ride on Feel (ROF)

Ride on feel today - CX, Mt., Fat or Road. Minimize any time above zone 4.

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