The Propello Cyclo Cross Build and Peak Plan is aimed at intermediate to advanced CX riders who, have a strong fitness base and are looking to reach peak fitness during the CX season. It includes 12 weeks of structured and progressive training. For CX specific abilities we start to build speed by introducing some higher intensity workouts with efforts just under and over your threshold power. We start to develop further your anaerobic capacity, building your functional reserve (increasing size of matchbox) as well as maximise your VO2Max potential. We play particular attention to power variation and the ability to go hard then 'recover' at race pace! Average training time 7hrs per week.
The programme has been developed by ABCC Coach Rob Wakefield to build your fitness week on week in an easy to follow format that requires no ongoing coach support beyond initial set up.The training develops all the cycling abilities - aerobic endurance, speed skills, strength, muscular endurance, aerobic capacity, anaerobic capacity and power. The programme creates a steady improvement in fitness that will have you in excellent shape for CX Races.
What do you get?
- Initial coach support to help you get going (30 minute consultation)
- Time efficient training programme that is structured, progressive and achievable.
- Three to four workouts per week that can be ridden indoors or outside and rides with suggested drills.
- Suggested power targets and associated training zones.
- Threshold heart rate, power test and training zone calculator.
- All workouts are built in the new workout builder meaning they can be exported to 3rd party applications.
- Propello mailing list for blog articles, training advice, event strategy, nutrition articles and much more...
This test will provide heart rate and power data that we will use to estimate both your threshold heart rate and threshold power or FTP. This data will be used both to set your training zones but also as a performance benchmark.
These sessions will develop endurance and speed by improving your ability to operate at different levels of resistance or torque whilst maintaining cadence. Great for building FTP and lactate tolerance.
Explosive power development drills with steady state finisher. Shred the legs, fill with lactate and then ride. These are extremely effective and improving both threshold power and anaerobic endurance.
Just ride easy endurance
Specific CX session off road to develop essential skills. Find a suitable off road course and incorporate the following skills into your ride. Aim to spend a decent amount of time on each element.
Starts, Dismounts, Shouldering and running
Remounts at race pace
Bike, Run, Bike Run - ride as hard as you can for 20-30 seconds, coast for 20-30 seconds, dismount and sprint for 20-30 seconds, remount and coast then attack again.
Cornering - practise racing line and late entry (square) turns.
Steep Banks & Carry - practise attacking steep banks or hills and carry as much speed as you can into the start then dismount and carry bike running to top of hill then remount and go back down.
Mud, sand and rough ground - practise riding in a higher than normal gear, keeping very positive and powering your way through the bad ground
Variable pace interval training. Intervals should be 8-9 RPE. Heart rate should climb to Z4/5