8-Week In Season Cyclocross (Beg/Intermed, Cycling, Reusable). Includes email access to coach.

Author

Tucker Olander

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:12
Training Load By Week
Average Weekly Training Hours: 07:12
Average Weekly Breakdown

Tucker Olander

Ultreya, LLC

With over 12 years of racing experience and 8 years of coaching experience, Tucker Olander brings a wealth of knowledge to the table. Coach Tucker also holds a BS in Sports Medicine, so he adds academic proficiency to his practical wisdom. Whether your goal is to simply improve your overall fitness or to win a major event, Tucker can help you accomplish your goals!

Back to Plan Details

Sample Day 1

1:15:00
45TSS
Cyclocross Skills!!

Head to a local park & create your own 3-5 min cross course!

Sample Day 1

0:20:00
20.2TSS
AM: CX Run

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

1:30:00
102TSS
Zone 5.5: 2 sets of 5x2 min

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

1:00:00
60TSS
CX Openers

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

3:00:00
135TSS
Zone 2 Ride

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

0:20:00
20.2TSS
AM: CX Run

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

1:15:00
45TSS
Cyclocross Skills!!

Head to a local park & create your own 3-5 min cross course!

8-Week In Season Cyclocross (Beg/Intermed, Cycling, Reusable). Includes email access to coach.

$75.00 - Buy Now