Kick off your cross season smoothly...but not too seriously with this 4 week program designed to get you back on, er off, road. Target efforts are in both power and HR and total weekly volume is 8-10 hours typically.
A good start up program for Junior to Master Intermediate riders (2+ years of riding, 1+ year of racing)
W/U: First 10-15min pretty easy! Let heart rate (HR) build gradually
Work: Technique and comfort not the bike are priorities today. Slide around a bit, brake hard, climb loose stuff..have fun!
W/U: practice pedaling fast!
Work: Starting from 10mph accelerate smoothly, and progressively more quickly for ranges of 10 - 45 seconds. Lots of rest between efforts. Total time of all accelerations should be at least :
- Beg/Int: 3min
- Int/Adv: 5min
First day of Power Profile - see PDF for complete description of workout
2nd Test Day of Power Profile - see day 1 PDF for complete instructions.
Swing a leg across the cross bike and go someplace!
A moderately paced effort - no sustained threshold or higher! - targeting 1500 Kilojoules of steady state exertion. Think of doing 15-30m blocks of steady state zone 2/3 power...but not higher
Warm up in zones 1 and 2 for the frist 10minutes (only!). Then do 4x10minutes cruising at the top half of Zone 3 power. Rest 5min between each - these are not meant to be "Hard" but a solid race tempo effort. Better to do on flat, fast roads focusing on getting your speed up. Start at the middle of Z3 and slowly increase to no more than the top of Z3 by the end of the interval.