Author

Coach Joseph Maloney

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike

Longest Workout

2:45 hrs

Plan Specs

cycling cyclocross intermediate hr based base period

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Summary

Includes Structured Workouts

Prepare for your cyclocross season with a solid foundation. Base fitness is important but this plan re imagines what based means for the cyclocross rider or racer. You need to be comfortable adjusting your pace throughout the race so these workouts focus on building your ability to move from high intensity to lower intensity and back in the threshold area. More than anything else, cross racers need to be resilient, and this is the plan that lays that groundwork.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 07:41

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.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:05:00

49.2TSS

2x6m Over Under Intervals - HR Based

WU
2x10 OU Ints
Over Unders are about bouncing between just below threshold effort, to just above. This will mean either shifting a single gear up or down to adjust effort or simply increasing/decreasing your cadence. When training using HR, keep in mind that your HR will take about 3-4 minutes to get near your threshold HR. Focus more on the feeling of going over effort and the under, making sure to not let your under effort be too easy.
CD

Sample Day 2

0:30:00

20TSS

30m AR - HR Based

Keep the power and HR easy

Sample Day 3

1:04:00

46TSS

2x10 Sweet Spot Intervals - HR Based

Warm Up
2x10 minute Sweet Spot Intervals
Target your average HR for the 10 minute interval to be in the 95-98% range.
Cool Down

Sample Day 5

1:50:00

77.2TSS

2x15 Tempo w/ Bursts - HR Based

Warm Up
2x15 tempo with Bursts
Maintain a strong tempo for 2 5 minute efforts and every 3 minutes attack hard, shifting up 2-3 gears and bring the speed back up. After the 10 second burst, keep the effort high, don't shift down right away, let the effort get a little easier back to tempo and shift down as the speed slows.
Cool Down

Sample Day 6

2:45:00

140TSS

FTP Hills Reduced - HR Based

Warm Up
Ride for 2.5 Hours and within that time do 20-30 minutes of hard, near threshold work.
Hitting up some hard climbs, or going all out on some windy section are ideal. Make this a hard, spirited ride, but keep the power on the whole time.
Cool Down

Sample Day 8

1:05:00

49.2TSS

2x6m Over Under Intervals - HR Based

WU
2x10 OU Ints
Over Unders are about bouncing between just below threshold effort, to just above. This will mean either shifting a single gear up or down to adjust effort or simply increasing/decreasing your cadence. When training using HR, keep in mind that your HR will take about 3-4 minutes to get near your threshold HR. Focus more on the feeling of going over effort and the under, making sure to not let your under effort be too easy.
CD

Sample Day 9

0:30:00

20TSS

30m AR - HR Based

Keep the power and HR easy

Cyclocross - Base - Threshold Focus - L2 [HR]

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