12 week CX Cyclo-Cross Training Plan BEGINNER Time crunched riders 4 days approx 5-6.5 hrs pr week

Author

Martin Burrows

All plans by this Coach

Length

12 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

2:40 hrs

Plan Specs

cycling cyclocross beginner 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 beginner / novice riders and people who are short on time.

It is ideal for riders who already have a reasonable level of fitness.

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: 05:21

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

1:00:00
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

1:00:00
74.5TSS
8 x 2 min Strength Builder

- 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

- Include Strength Intervals of approx 2 minutes, starting every 5 minutes throughout the ride.

- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 3 mins easy zone 1 or 2 in between

Aim to do each Strength Interval at about 100% FTP or just a little more - but DON'T over do it as you are pushing a hard gear!

It is ideal as an indoor trainer session.

Sample Day 5

1:00:00
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

2:00:00
108.9TSS
Endurance Ride with Sprints and Tempo

Warm up then ride mostly in zone 2.
Do 8 sprints - one every 10 minutes (a 6-8 second full on sprint at 175% FTP or more) - seated or standing.
Then 20 minutes Tempo - ie Ride a little harder, continuously in zone 3 pushing a slightly hard gear (approx 75-85 rpm).
Cool down in an easy gear

Sample Day 8

1:00:00
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 10

1:00:00
66.7TSS
9 x 2 min Strength Builder

- Warm up well for at least 10 minutes before starting the Strength Intervals

- Mostly in zone 1 or 2 at approx. 90 rpm.

- Include Strength Intervals of approx 2 minutes, starting every 5 minutes throughout the ride.

- These can be up hills or on the flat in a big gear - pushing hard enough to feel the muscles working (like weight training) in a HARD gear (about 55-65 rpm) with 3 mins easy zone 1 or 2 in between

Aim to do each Strength Interval at about 100% FTP or just a little more - but DON'T over do it as you are pushing a hard gear!

It is ideal as an indoor trainer session.

As ever, make a note of how it went and how you felt etc below

Sample Day 12

1:00:00
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 BEGINNER Time crunched riders 4 days approx 5-6.5 hrs pr week

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