16 weeks through Cyclocross season

Average Weekly Training Hours 07:04
Training Load By Week
Average Weekly Training Hours 07:04
Training Load By Week

This plan provides you with workouts and progressions towards cyclocross season. This plan is ideal for someone looking for workout ideas and a reminder to not go hard every day (but go very hard on some days). Direction on skill work and workouts based around working on cyclocross skills are the main component of this plan.

Weekly Hours are generally between 6 and 10 and there is direction to adjust up or down.

This plan is 16 weeks long. It is best applied 1-2 months before your season so that you can prepare well and so that the plan will extend through to the end of your cross season. Applying in late July/early August will get you to early December.

Races are assumed starting about 1-month into the plan and directions for how to deal with no-race, single race, or double race weekends are provided.

If you are unsure if this plan works for your specific abilities, goals and busy schedule - consider the $99 Canadian 3-Month 100% Made-For-You Plan from Smart Athlete
Apply for it here -> http://smartathlete.ca/training-plans/

Questions to info@smartathlete.ca

Sample Day 2
1:30:00
CX 65-85% - technical skill

This is meant to be a skill focus without excessive or extended intensity


By the nature of cyclocross there will be periods of higher exertion but ensure there is a focus on moving smoothly through the workout and refining techniques such as your cornering, dismounts/mounts and descending.

warming up on road and paths before and then cooling down helps to achieve the endurance goals of the day.

Sample Day 3
1:00:00
Recovery Spin - find a patio

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day 4
1:00:00
'Strava Test' -> Time yourself up two local climbs

Today your goal is to find (or return to) 2 local climbs you can time yourself up. This helps us see if you are improving. This climb needs to be repeatable, shouldn't be windy or subject to getting slow in rain (ie. pavement is good)


You don't need strava, just time yourself from a point and note the time to get to top of hill

COMMENT: TELL ME HOW FAST YOU WENT UP 1-2 climbs and how that compares to any past efforts (your PB)

Make sure you warmup well, at least 15 minutes with 3-5 x 30sec at approximately your goal pace for the hill. These can be done on the way to the hill and/or on flat.

make them repeatable climbs . on road is best or a trail that isn't super susceptible to rain/mud.

aim for a short 2-4 min one and one that is 3+ min ideally
*again do your best, some flat ok

CD: spin easy for 10+ Minutes to finish

Sample Day 5
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 6
1:18:00
103.65TSS
* Threshold 3 x 14 min at 180-210 watts

*Today is all about strong seated efforts, embrace the steady, muscular effort.
-
WU: 20-30 min at 6-7/10 RPE get warm and coordinated.
- once sweating include 3 x 1 min at high rpm and goal pace for the day's intervals.
=> 2min off comfy cadence between
-
Main WO:
- 3 x 15 min @ 85-95 RPM / 85-90% MHR (or 90-95% of cp20)
- 3 min recoveries spinning easy
* you should have a TT 'gear' above this don't be fully pinned.
-
CD: Finish time working on keeping cadence 10 RPM higher then comfortable in 65-75% range (easy endurance)

Sample Day 7
2:00:00
Endurance on CycloCross (cx)

If you do not have a Cyclocross bike you can Ride whatever bike you have on varied terrain
-
The key is to work dismounts, grassy corners, off-camber, hike-a-bikes, and other skills into your routine while EXPLORING and HAVING FUN!
-
this has great benefit for all types of cyclists/goals so embrace some exploring today!

- ride on a cross like terrain (grass etc.) and offroad trails/Singletrack
-
- under 85% mostly today BUT not all at 85% ... this is endurance ride so watch breathing !

Sample Day 8
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Peter Glassford
|
Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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