Cyclocross In-Season Plan

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

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. ------ 2) Exporting the workouts to your devices: https://gaffneycyclingcoaching.com/2017/06/24/new-trainingpeaks-workouts-how-to-export/ ------ 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/ ------ 4) Training zone descriptions: https://gaffneycyclingcoaching.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/ ------ OK GO!

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 3
1:00:00
88.9TSS
A: 1 + 1 | Micros

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:
-13x (1 minute @120% FTP, 1 minute @60% FTP)
-5 minutes easy
-20x (15 seconds @150% FTP, 15 seconds at 75% FTP | GOOD LUCK!)
———
COOL DOWN:
-4 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 5
1:10:00
80.2TSS
SST: 2x15 + 5x1

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:
-Start with 2x 15 minutes @Sweet Spot Zone, 5 mins rest between.
-Then, go into 5x 1 minute @VO2 Max (@110+ RPM), 1 min recovery (@75 RPM).
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 5
0:59:20
53.3TSS
Leg Openers: CX | IF YOU ARE RACING THIS WEEKEND DO THIS WORKOUT INSTEAD

-Use your CX bike!
-20 minutes of spinning progressing from Endurance Zone to Threshold Zone.
-2 x 1 min ON/2 min OFF, ALL OUT!
-10 min @Endurance Zone
-2 x 30 sec ON/1 min OFF, ALL OUT!
-10 min @Endurance Zone
-Perform 2 race starts from an imaginary start line for 10 seconds. Make sure your foot is down and work on clipping in quickly.
-Mentally prepare yourself!

Sample Day 6
0:40:15
37.8TSS
Warm-up | IF YOU ARE RACING TODAY

Minimum of two laps on the course (if you can), progress faster as you go, stay below race pace so that you don't burn matches but make sure you are taking technical sections at speed.
On the course, the road, or on the trainer, within one hour until race time (reserve the last 15 - 30 minutes for getting ready)...
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MAIN SET: (40 minutes total)
10 min spin progressing to Endurance Zone
1 x 5 minutes @Tempo/5 minutes rest
2 x 2 minutes @ threshold/2 minutes rest
3 x 45 seconds VO2/1 minute rest
4 x 10 seconds ALL OUT/20 seconds rest
5 minutes spin down to Z1
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OK GO!

Shayne Gaffney
|
GC Coaching, LLC

We 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 A events or races.