Cyclocross Pre Season Program (8 weeks)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:00

This program has a mix of on road training, off road training, dismount and remount drills, speed change drills, running (sprints) and cross specific strength work. This program is most suited for the veteran cyclocross racer looking for an edge, but will work for any level. If you are a beginner, be sure to email me any questions you might have.

This entire program is based on HR. Power can be used, but I have found, for most racers, power works best as a marker for improvements in fitness. The benefit of HR based training is that it takes into account your every day stresses too and keeps you from over training.

This program is aggressive, it's based on my own training I used as a Cat 1 cyclocross racer when I was racing full time. Remember to listen to your body and watch for overtraining markers. Bottom line, have fun with this because that's the point of 'cross racing anyway!

Have specific goals, or want coaching during the race season? Contact me at chrisjudy@rftcoaching.com for more details, or feel free to text me at 801.230.8008.

Sample Day 1
1:27:00
88TSS
10 min intervals

15 min warm up (zone 2)

3 Rounds
10 min intervals (zone 3-4)
9 min rest (zone 2)

15 min zone 2

Sample Day 2
1:30:00
75TSS
LSD

LSD

Sample Day 2
0:30:00
Post Workout Yoga

Use the following link for this yoga session:

https://youtu.be/XPZ7jGGov-k

Sample Day 3
1:30:00
64.2TSS
Jumps

Warm: 10 min

Every 5 min for 1:00:
1 jump*

*Get into the largest gear you have (Ex: 53x11)
roll to almost a complete stop, just enough forward movement to maintain balance. Jump out of the saddle as hard as you can and continue the jump until you have spun out the gear (should take 15 sec or so, ideally it'll be 10 revolutions).

Sample Day 4
0:30:00
CX Strength

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, toe touch

6 Rounds:
5 weighted lunges (each leg)
5 jump lunges (each leg)
:30 side plank (each side)
1:30 rest

6 Rounds
10 DB curl to press
10 DB bench rows
20 mountain climbers (each leg)
1:30 rest

Sample Day 4
0:30:00
1.74mi
50m sprints

400m jog (zone 2)

5x 50m sprints, 350m easy jog recovery

400m walk

Sample Day 5
0:30:00
Post Workout Yoga

Use the following link for this yoga session:

https://youtu.be/XPZ7jGGov-k

Christopher Judy

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, distance running, military training and general strength and conditioning.