Build + Race - Cyclocross - 16 weeks through Cyclocross season
Author
Peter Glassford
All plans by this CoachLength
19 Weeks
Typical Week
2 Other, 5 Bike, 2 Strength
Longest Workout
3:00 hrs
Plan Specs
cycling cyclocross beginner intermediate advanced masters hr based
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Summary
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.
This plan is 16 weeks long. It is best applied 1-2 months before your races start so that the plan will extend through to the end of your cross season. Applying in late July/early August will get you to 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.
Ideally, you will have completed a general preparation or 'base' phase to establish fitness and cycling skills before this more specific block of training.
- I have an 'offroad base' plan in the training peaks library as well (see all my plans -> https://www.trainingpeaks.com/coach/peterglassford#trainingplans )
Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength/core routines with Document for routine. Note that not all workouts have a download as some are very simple and better done by getting on your bike and going and having fun!
The plan can be adjusted from ~6-15 hours per week, more restrictive or larger volume plans are best done as 100% made for you 3-month plans (see below)
Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your race.
Workouts provide options for outdoors or indoors depending on your location and weather.
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Note that if you have an irregular schedule or specific needs for scheduling/workouts I offer a 3 month 100% made for you plan for -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!
Peter
info@smartathlete.ca
Stats
Sample Day 1
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 2
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 3
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 4
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 5
RIDE can be longer / part of normal group/high park ride or on trainer (may need to slightly adjust trainer watts down 10-20w)
-
WU: with strength/active flex OR normal race warmup / building and activating HR up over 85% to be ready for these HIGH focus efforts
=
MAIN WO:
- 4-5 x 5 min HARD / 90-110% FTP
-
recovery 1-2 min as needed (don't rush the recovery to ensure efforts are HARD)
-
CD:
can add time if have it today but this workout should stand alone as hard short workout you need to recover from if done right!
-
Sample Day 6
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 7
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