Cyclocross build to the first race of the season
Author
Taylor Warren
All plans by this CoachLength
4 Weeks
Typical Week
6 Bike, 2 Run, 1 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling cyclocross beginner intermediate masters power based hr based
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Summary
Whether you are transitioning from the road season, or just starting to train for cross, this plan is for you! Weeks are shorter with a big emphasis on cross specific intensity. Improve your anaerobic power, cyclocross starts and running fitness with this plan! Designed to have you come into your first cross race of the year at the end of the four week plan. This plan would be serve a beginner cross racer or the racer short on training time.
Stats
Sample Day 1
Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.
Sample Day 2
Solid zone 2 warmup, with a couple high cadence spin-ups. 2x4 min bouts. Set is 20 sec full gas/10 sec recover. Solid 6 min of AR between sets
Sample Day 3
This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).
Sample Day 4
Easy jog at about 8:30-9 min/mile for about 10 min. Find a hill about 100m in length, 8 full gas sprints up the hill, recovery is walking back down the hill. Easy jog home
Sample Day 5
Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.
Sample Day 6
Ride the front, take pulls, go with attacks/breaks and go for the sprints. Race simulation, this should be a hard day with a lot of time spent in zone 3/4
Sample Day 7
Keep your HR between 65-80% of Max HR with 5 min warm up and cool down at AR pace.