12 week CX Cyclo-Cross Training plan ADVANCED Time crunched riders 4 days & approx 6-7 hrs per week

Author

Martin Burrows

All plans by this Coach

Length

12 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling cyclocross advanced masters power based

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Summary

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows, who has delivered L2 Cyclo-Cross specific coaching courses for BC.

This 12 week Cyclo-Cross plan is designed for advanced riders and people who are short on time.

It is ideal for riders who already have a very good level of fitness - perhaps riding 'cross after a season racing on the road.

This progressive plan works on power and your ability to produce high intensity efforts as well as your CX skills.

It includes a 'Race Week' which you can follow on any week you have a CX race.

Where necessary, workouts are built in the new workout builder so that you can export them to 3rd party applications.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:18

Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Back to Plan Details

Sample Day 1

1:20:00
CX Skills Practise

NOTE: The emphasis of this session is on SKILLS - it shouldn't be too physically taxing.

Ride your CX bike both on and off road.
Warm up well as ever, as practising skills requires warm muscles!

Include these CX drills; 
6 Corners (All relatively easy to practise technique)
6 Runs (All relatively easy to practise technique)
6 Seated Climbs (All relatively easy to practise technique)

Sample Day 3

1:10:00
77TSS
3 Sets of 8 x 1 min on /off Threshold Intervals

Preferably on a Turbo:

Warm up well.

3 sets of;
8 x 1 min on, 1 min off with 5 mins
rest between sets. (1 min on is at or just above threshold).

- Ride the threshold efforts at a slightly high cadence of about 95-100 rpm.

Cool Down

Sample Day 5

1:30:00
CX Skills Practise

NOTE: The emphasis of this session is on SKILLS - it shouldn't be too physically taxing.

Ride your CX bike both on and off road.
Warm up well as ever, as practising skills requires warm muscles!

Include these CX drills; 
6 Corners (All relatively easy to practise technique)
6 Runs (All relatively easy to practise technique)
6 Seated Climbs (All relatively easy to practise technique)

Sample Day 6

2:30:00
Endurance Ride with Sweetspot

2.5 hour Endurance ride with sections of Sweetspot on flat or rolling terrain
 - Mostly in zone 2 at approx. 90 rpm.
 - Include 3 x 12 minutes 'Sweetspot' - ie right on the border of zone 3/4 at approx. 90rpm, with 5 minutes recovery between the sweetspot efforts.
- Include a few accelerations (in relatively easy gear, quickly accelerate to 120+rpm) in the zone 2 sections of the ride - just a few with lots of rest between so that you keep mostly in zone 2.
As always, record how it went and how you felt below

Sample Day 8

1:30:00
CX Skills and Power

Ride your CX bike both on and off road.
Warm up well - the POWER sections are intense efforts!

Include these CX drills;
8 Corners (5 easy to practise technique then 3 at full on race pace)
8 Runs (5 easy to practise technique then 3 at full on race pace)
8 Seated Climbs (all at full on race pace!)

*In this session you don't do the whole lap at race pace, but just the lead in, through and out of the corner, run or seated climb - working really hard on these parts only.

Sample Day 10

1:00:00
67.9TSS
Minute and short Pyramid Threshold Intervals

Best done on a Turbo but you could do outside on a flat route.

- Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the intervals

Alternating between Threshold power and active recovery (rest);

6 x 1 min on/off Threshold intervals, followed by;

2 minute @ Threshold (100%FTP), 2 minute rest
3 minute @ Threshold (100%FTP), 3 minute rest
4 minute @ Threshold (100%FTP), 4 minute rest 3 minute @ Threshold (100%FTP), 3 minute rest
2 minute @ Threshold (100%FTP), 2 minute rest
1 minute @ Threshold (100%FTP), 1 minute rest

Cool down

Sample Day 12

1:30:00
CX Skills Practise

NOTE: The emphasis of this session is on SKILLS - it shouldn't be too physically taxing.

Ride your CX bike both on and off road.
Warm up well as ever, as practising skills requires warm muscles!

Include these CX drills; 
6 Corners (All relatively easy to practise technique)
6 Runs (All relatively easy to practise technique)
6 Seated Climbs (All relatively easy to practise technique)

12 week CX Cyclo-Cross Training plan ADVANCED Time crunched riders 4 days & approx 6-7 hrs per week

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