Cyclocross Pre Season Plan - 8 week

Author

Pure Performance Coaching UK

All plans by this Coach

Length

8 Weeks

Typical Week

3 Day Off, 11 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling cyclocross beginner intermediate advanced masters

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Summary

A plan designed for all levels of Cyclocross riders who want a structured pre season plan.

There are a mixture of on bike strength and endurance sessions, alongside technique sessions to ensure you are ready for the season.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:52

Dave Lawson

Pure Performance Coaching UK

I am passionate about helping athletes of all levels reach their performance goals. I am a British Cycling Level 3 Coach, UKSCA Strength and conditioning Coach, HSA Sports Nutrition Advisor, UKAD Accredited Advisor. Pure Performance offers:

  • 1-1 MTB and Cycling Performance Coaching
  • Group MTB Coaching
  • Group Road Coaching
  • Injury Rehabilitation
  • Dietary and Nutritional Advice
  • Strength and Conditioning

Pure Performance is passionate about helping all athletes achieve their goals.

Back to Plan Details

Sample Day 1

0:20:00
20 minute warm up

5 minutes 90rpm Smooth pedalling 2 minutes 95rpm Smooth pedalling 2 minutes 100rpm Smooth pedalling 2 minutes 105rpm Smooth pedalling 1 minute 30 sec 110rpm Smooth pedalling 30 seconds 120-130rpm Maintain form 2 minutes 90rpm Relax and recover 6 seconds 150rpm+ Max rev out, easy gear,  pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 2 minutes 42 sec 90rpm Relax and recover

Sample Day 1

0:30:00
20 minute FTP test

- Ride as hard as you can for 30 mins without dipping in performance.

- After the first 10 mins, start your computer. This will record your average heart rate for the remaining 20 mins.

- Aim for a cadence of 90-100 rpm throughout the test. This is important as it will ensure the test result is relevant the next time you complete it.

- Stop the computer at the end of the 20 minute block. Make a note of your average heart rate during this time.

Sample Day 1

0:10:00
Cool Down

Gradually reduce your pedalling cadence and heart rate. You've worked very hard here so take on fluids and allow your muscles to relax.

Sample Day 3

0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 3

1:00:00
Pyramid intervals

After your warm up complete the following. Maximum efforts should be 100% and recovery efforts should be around 80% maximum. 

- 10 seconds Maximum effort 

- 10 seconds Active Recovery 

- 20 seconds Maximum effort 

- 20 seconds Active Recovery 

- 30 seconds Maximum effort 

- 30 seconds Active Recovery 

- 40 seconds Maximum effort 

- 40 seconds Active Recovery 

- 50 seconds Maximum effort 

- 50 seconds Active Recovery 

- 40 seconds Maximum effort 

- 40 seconds Active Recovery 

- 30 seconds Maximum effort 

- 30 seconds Active Recovery 

- 20 seconds Maximum effort 

- 20 seconds Active Recovery 

- 10 seconds Maximum effort 

- 10 seconds Active Recovery

- 3 mins easy spinning recovery. 

Repeat 3 times.

Sample Day 3

0:15:00
Cool Down 2

Gradually decrease you pedalling rpm to around 50-60rpm. Don't put force through your legs now, keep them relaxed and ensure your heart rate gradually reduces. Reflect on how you felt during the ride and take on any drink as required.

Sample Day 5

0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Cyclocross Pre Season Plan - 8 week

$40.00 - Buy Now