Betera 16 Weeks to CX Season - Base/Build/Peak Plan
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Plan Description
The plan is designed to start your CX specific training. The plan starts with general Aerobic Engine work and CX specific drills and progresses to more intense interval work. The plan includes strength and plyo work as well as off the bike hill carries, mount/dismount practice and race practice.
The plan includes structured workouts which can be downloaded into your smart trainer if you need to train inside. As always you will have email access to a Betera Coach and we are happy to answer any questions that may come up along the way.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
7:45 hrs | 3:00 hrs |
|
|
—— | —— |
|
|
0:12 hrs | 0:20 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7:45 hrs | 3:00 hrs | |
|
|
—— | —— | |
|
|
0:12 hrs | 0:20 hrs |
Training Load By Week
Sample Day 1
WU:
10-15 Min Warm Up, progressing to Zone 2
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 5 Min Opener Interval
This effort is to open up your legs for the 20 minute test. THIS IS NOT AN ALL OUT EFFORT. Just enough to get you ready for the 1 minute test.
REST: 5 minutes of easy riding then complete
CADENCE: Self selected
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle and go as hard as you can go in the beginning!
Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 10 minutes and then repeat the test one more time.
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CD:
Cool Down 5-15 minutes
TARGET: Easy Zone 1 Spinning
CADENCE: small chain ring
Sample Day 2
MS: Today is an Active Recovery day targeting ONLY Zone 1 Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Sample Day 3
WU:
10-15 Min Warm Up, progressing to Zone 2
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MS1:
3 x 90 Sec Opener Intervals
build these itnervals over the 90 sec and not make these max efforts - target about 80-90% sprint effort (so not all out!)
REST: 3 Minutes between of easy riding after first two and 8 - 10 minutes after last interval to recover before MS2:
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MS1: 5-Minute Hard Effort.
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test
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CD:
Cool Down 5-15 minutes easy peasy!
Sample Day 4
MS: Today is an Active Recovery day targeting ONLY Zone 1 Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Sample Day 5
Warm up Just like you did for your 5 min test effort.
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MS: 20-Minute Time Trial.
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort.
Once complete, spin easy for 10 minutes or - feel free to ride up to 2 hours in your endurance zone after the test.
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CD:
Cool Down 5-15 minutes easy peasy!
Sample Day 6
Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
Sample Day 8
Warm up 20 mins
Main setl 4x10 min Sweet Spot (this is the border of Z3/Z4 88 - 93% of FTP
5 mins easy endurance in between.