Cyclocross Race Cat 3

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Cyclocross Race Cat 3

Author

Coach Joseph Maloney

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 6 Bike

Longest Workout

3:20 hrs

Plan Specs

cycling cyclocross intermediate 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.


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Cyclocross race plan are plans focused on athletes that are in the thick of racing season. These plans help you find a balance between racing, recovering and training, with a focus on the most highly focused and specialized workouts. This plan is all about getting faster in your races. The training takes a very on/off approach. The hard days will be hard, and the easy days need to be very easy. There is a mix of fitness and power focused workouts, race simulation workouts and easy skills days. Each weekend has room for a race, but if you choose not to race or can’t race, there are workouts to follow either way.

The plan is written with no racing on the weekend, if you plan to race, follow the workouts labeled with [RACE] in the title.

This 8 week plans takes the simple form of Tuesday/Thursday are hard, Monday/Wednesday/Friday are easy, with either racing or longer rides on the weekend. Special care needs to be taken to recover well from the weekend so Tuesday can be done hard. If the athletes feel too tired for tuesday’s workout, they should be skipped, generally moving them to Wednesday will continue to pile on fatigue and lead to overtraining.

Cat 3

This plan is specifically designed with Category 3 Cyclocross racing in mind. The workouts are tailored to the 45 minute race time, and the volume is designed around a rider who has been riding 8-10 hours a week and reached a Chronic Training Load of 70-80 before hitting the CX Season.

The plan is highlighted by 3 key workouts:

Cyclocross Interval Series L2 - This workout is designed to simulate the effort of a cyclocross race across multiple different effort types and styles. These are maximal efforts, so they should be treated like a near race type effort. There is a lot of freedom in how you choose to do these. Doing them on grass is idea, but challenging to do well. Doing them on gravel will help make them a little easier to complete as written. Overall the workout challenges you to put down hard efforts for a cumulative duration similar to CX race, the recovery time between interval sets can be extended to make hitting peak efforts a little easier.

Cyclocross Drills L2 - This is a combination race effort simulation and skills work day. This workout challenges you to apply power in race like efforts while working on your skills. This workout requires specific terrain feautres so take the time to find a good place to do the efforts before hand. The recovery time between sets is less important, this time should be spent getting from one area to the next to start the next set of drills. The workout is based on distance more than exact time and effort. Use terrain features to mark transitions from one effort to the next, and try to keep count of the number of each effort and work to increase the number of laps or efforts you do from session to session.

Tempo with Bursts - This workout is awesome at training you long sustained effort and will help you maintain high power through an entire race with minimal recovery. To maximize the effectiveness of this workout it is important to not drop your effort from burst to tempo too much. That is where the magic training happens.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:51

Joseph H Maloney

JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.

Sample Day 1

1:29:00
91.6TSS
Cyclocross Interval Series L1 - Power Based

The cyclocross interval series is designed to simulate a race effort, in a structured way. Prepare for these like they are a race.

Ideally these would be done on grass, and even better on a CX course. The Attack-Sustain-Rest can be done around a soccer field, or in an open field. The tempo-bursts portion does not have to have the evenly spaced bursts effort.

Any way in which you can make this workout more like a race the better. Putting in corners, riding the tempo bursts portion on a course with the bursts occurring when the course demands it is ideal, but not essential.

Sample Day 2

1:00:00
40TSS
CX Skills

Treat this like a recovery ride from an effort stand point. Goal for today is to get some practice with CX specific skills. Use the time to either identify skills you need to work on or to practice skills you've already found you need to work on. Alternatively, practice skills that might come up, or course features that might come up in the next race.

Sample Day 3

1:13:00
77.3TSS
Dirty 30s - 2x10m - Power Based

Warm Up, do 2x10 minute Dirty 30s, Cool down.

Dirty 30s are a great CX specialization workout. They are designed to keep you on the back foot and challenge you to composure while completing hard efforts and technical dismounts and remounts.

The best way to complete these is not based on time, but on a predetermined course. A soccer field works incredibly well. The 2 long and 1 short side of a field are about 30s long, then rest and run the 4th short side, remounting into the long side starting the next rep. Regardless of where you do these, having a course with markers will make them easier to complete as watching the clock becomes difficult.

Worry less about hitting the exact power targets and more about going hard, and maintaining good form.

Sample Day 4

1:27:15
63.7TSS
Leg Openers-STD-PowerBased [RACE]

Sample Day 5

2:12:00
144.7TSS
Tempo w/ Bursts

Tempo with Bursts are designed to improve endurance and fatigue resistance. Focus on maintaining good tempo and maximizing the bursts

Sample Day 6

3:20:00
115.5TSS
Endurance (3 hour)

Endurance Rides are about having some fun and getting in the volume of work to properly stress the body which will trigger adaptation.

Focus on challenging yourself and don't be afraid to up the pace as you feel. There is a lot of flexibility here, as long as you get the time and stress in, the rest is up to you.

Sample Day 8

1:29:00
91.6TSS
Cyclocross Interval Series L1 - Power Based

The cyclocross interval series is designed to simulate a race effort, in a structured way. Prepare for these like they are a race.

Ideally these would be done on grass, and even better on a CX course. The Attack-Sustain-Rest can be done around a soccer field, or in an open field. The tempo-bursts portion does not have to have the evenly spaced bursts effort.

Any way in which you can make this workout more like a race the better. Putting in corners, riding the tempo bursts portion on a course with the bursts occurring when the course demands it is ideal, but not essential.

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