4 Week Cyclocross Plan

Author

Mark Savery

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 10 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling cyclocross beginner intermediate advanced masters

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Summary

Cyclocross season is only a few weeks away and you need to get fast quick. This is the same self guided plan I used when I first began racing cyclocross. It focuses primarily on explosive power and riding at threshold with a little bit of running and skills riding thrown in on the side. You'll notice some of the days have multiple ride or rest options. Only do one of the given options listening to your body or what your upcoming race schedule is.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:48

Mark Savery

622 Cycling

622 Cycling is based in Omaha Nebraska and is committed to helping athletes meet their goals no matter how big or small. We currenlty work with athletes pursuing road, mountain, cyclocross and endurance gravel and mountain events. In addition to building personalized programs for individuals we also offer the following services.

  • "Over the counter" training plans for the self guided athlete
  • Professional Bike Fitting
  • Professional Technical Service
  • Clinics
  • Guided Rides
  • Events

Back to Plan Details

Sample Day 1

0:45:00
Recovery

Option 2 (experienced riders): Experienced riders will enjoy an easy 30-45 minute spin. This is an extremely easy pace, be sure not to put too much pressure on the pedals, today is all about recovery.

Sample Day 2

1:30:00
Sprints

Today we work on Sprints. For your riding sprints, we want to simulate the kind of accelerations you find in cyclocross. These are seated, explosive efforts out of corners. I prefer doing these off-road in the early season when there is ample daylight and added resistence from riding through thick grass. Work on completing 10-15 sprints with varying lengths of 15-30 seconds with variable recoveries between each effort. A great option is to do these on your local cyclocross course. After a 5 minute recovery, move to your start practice. From a complete stop, recreate the gear, pedal position, and body stance, and recreate a start sprint by including the need to clip in and sprint on your hoods while shifting down through the gears. Alternate starting with your left and right foot. Give yourself a full recovery in between starts. Again, rest for 5 min and move on to your running sprints. You want your running sprints to recreate what you'll see in a race. Find a short, steep hill that takes you about fifteen seconds to sprint up (up to 45 seconds if racing Jingle Cross). Give yourself a full recovery between sprints. Do these as shouldered run-ups as part of a ride simulation, including a dismount and mount.
WU:
15 min of easy pedaling
Main Set 1:
15 Sprints of various duration (15 to 30 seconds all out efforts) both standing and seated, recovery is short and varied
MS 2:
6 Practice Starts alternate left and right foot to start
MS 3:
5 Shouldered Hill Run-ups
CD:
15 min of easy pedaling

Sample Day 3

2:00:00
Threshold

Today we work on our efforts at threshold. Ideally this workout is done on your local cyclocross course to simulate pedaling hard over bumpy terrain. Aim to complete as many minutes at threshold as is your race length. 10-20 minute efforts with a solid 5-10 minutes of recovery between each. This can be 3 x 10 min or 2 x 15 min effort if you are racing for 30 minutes; 3 x 15 min if you are racing for 45 minutes; or 3 x 20 min if you are racing for a full hour. Another variation, and my favorite, is to make your first and third intervals shorter and more intense to simulate the start and finish of a race and a longer second interval at threshold to simulate the middle of the race. Start each interval like you would a race replicating your pedal position and stance and then explode off the start line.
 
WU:
15 min of easy pedaling
MS:
Do 3 Practice races broken down into the 3 key components of a race, Start, Middle, Finish.
Start - High intensity laps to establish your position ~2 laps, lap 1 should be higher intensity than lap 2
Middle - Medium high intensity laps to recover and maintain position ~2-4 laps, all laps should be ridden as hard as possible without fading
Finish - High intensity to create a strong finish ~2 laps, lap 2 should be a higher intensity than lap 1
CD:
~30min of easy pedaling

Sample Day 4

1:30:00
Endurance

Option 1: Today is an endurance ride on the road or on the trail. If you have access to a mountain bike trail that isn't too rocky, riding your cyclocross bike on the trails is a great way to not only build endurance but also fine tune your handling skills. Practice your cornering, line selection and even the occasional dismount or hop over logs or downed trees. Today is also a good day to go for an easy 15 minute jog after your ride.

Sample Day 4

0:45:00
Recovery

Option 2 (masters athletes): As we age we recover more slowly. Doing an easy recovery ride today will help you prepare for a second hard block of training over the weekend.

Sample Day 5

0:45:00
Recovery

Option 2 (experienced riders): Experienced riders will enjoy an easy 30-45 minute spin. This is an extremely easy pace, be sure not to put too much pressure on the pedals, today is all about recovery.

Sample Day 6

2:00:00
Threshold

Today we work on our efforts at threshold. Ideally this workout is done on your local cyclocross course to simulate pedaling hard over bumpy terrain. Aim to complete as many minutes at threshold as is your race length. 10-20 minute efforts with a solid 5-10 minutes of recovery between each. This can be 3 x 10 min or 2 x 15 min effort if you are racing for 30 minutes; 3 x 15 min if you are racing for 45 minutes; or 3 x 20 min if you are racing for a full hour. Another variation, and my favorite, is to make your first and third intervals shorter and more intense to simulate the start and finish of a race and a longer second interval at threshold to simulate the middle of the race. Start each interval like you would a race replicating your pedal position and stance and then explode off the start line.
 
WU:
15 min of easy pedaling
MS:
Do 3 Practice races broken down into the 3 key components of a race, Start, Middle, Finish.
Start - High intensity laps to establish your position ~2 laps, lap 1 should be higher intensity than lap 2
Middle - Medium high intensity laps to recover and maintain position ~2-4 laps, all laps should be ridden as hard as possible without fading
Finish - High intensity to create a strong finish ~2 laps, lap 2 should be a higher intensity than lap 1
CD:
~30min of easy pedaling

4 Week Cyclocross Plan

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