Cyclocross In-Season Plan

Author

GC Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Bike, 2 Day Off, 1 X-Train, 7 MTB

Longest Workout

2:30 hrs

Plan Specs

cycling cyclocross beginner intermediate advanced power based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

1) Questions? Please reach out to info@gaffneycyclingcoaching.com or head over to our Facebook page: https://www.facebook.com/GCCoachingLLC/ and we will be happy to help where we can.
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2) Exporting the workouts to your devices: https://gaffneycyclingcoaching.com/2017/06/24/new-trainingpeaks-workouts-how-to-export/
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3) Setting up your FTP correctly: https://gaffneycyclingcoaching.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/
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4) Training zone descriptions: https://gaffneycyclingcoaching.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/
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OK GO!

Stats

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

Shayne Gaffney

GC Coaching

I offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your target events or races.

Back to Plan Details

Sample Day 1

0:50:00
73.6TSS
FTP Test (20 minute)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-You may do this on the trainer or outdoors, as long as there is a 20 minute ALL OUT effort.
-Perform 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 2

1:05:00
87.7TSS
VO2: 5x3 + 10' SST

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET
-5x 3 minutes @VO2 Max Zone @85-95 RPM.
-Rest for 3 minutes between sets.
-Then 10 minutes @SST.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 4

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 9

1:02:00
85.6TSS
VO2: 2x 2x4

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-2x (4 minutes @VO2 Max Zone @95+ RPM, rest for 4 minutes between)
-10 mins @Endurance Zone
-2x (4 minutes @VO2 Max Zone @95+ RPM, rest for 4 minutes between)
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 11

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 18

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 25

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Cyclocross In-Season Plan

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