8-Week In Season Cyclocross (Beg/Intermed, Cycling, Reusable). Includes email access to coach.
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8-Week In Season Cyclocross (Beg/Intermed, Cycling, Reusable). Includes email access to coach.
Author
Tucker Olander
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 1 MTB, 1 Run, 3 Bike, 1 Strength
Longest Workout
3:00 hrs
Plan Specs
cycling cyclocross beginner intermediate masters power based tss based
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Summary
Cyclocross season is upon us! After putting in work all summer to build a big base, where do you go from here? How do you incorporate the required intensity, skills sessions, runs, racing, and still maintain that hard earned base? With this 8-Week In Season Cyclocross Plan, let us take out the guess work for you!
This plan will work best for those planning to race once per week on most weekends throughout the season. Both intermediate and advanced riders (Cat. 3/4) can use this plan with no alterations needed.
Should you have any questions, please don't hesitate to contact Tucker directly at Tucker.d.olander@gmail.com
Stats
Sample Day 1
Head to a local park & create your own 3-5 min cross course!
Sample Day 1
Warm up with 5min or so of jogging. Then do ~10min of obstacles like stairs, sand, gravel, grass, picnic tables- whatever you have available. Work on short strides & quick feet while trying to keep your breathing relaxed & from your diaphragm. Cool down with another 5min or so of easy jogging.
Trail runs are another good option!
Sample Day 2
After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 5x2 min ON, 2 min OFF Full Gas!! 5 min between sets
Sample Day 4
After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2x1 min ON, 2 min OFF; then 2x30 sec ON, 1 min OFF; finish with 1x6 second Standing Start (to replicate a CX start). All done Full Gas!! Do this workout on your cyclocross bike!
Sample Day 6
No ride specifics today- use this to remind yourself why you love riding your bike! Keep the ride at a conversation pace and pick a fun route
Sample Day 8
Warm up with 5min or so of jogging. Then do ~10min of obstacles like stairs, sand, gravel, grass, picnic tables- whatever you have available. Work on short strides & quick feet while trying to keep your breathing relaxed & from your diaphragm. Cool down with another 5min or so of easy jogging.
Trail runs are another good option!
Sample Day 8
Head to a local park & create your own 3-5 min cross course!