Secret Training for your Cyclocross Season (20 weeks, Sept - Dec)

Author

FasCat Coaching

All plans by this Coach

Length

20 Weeks

Typical Week

5 Bike, 3 Other

Longest Workout

3:00 hrs

Plan Specs

cycling cyclocross beginner intermediate masters

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

20 week Secret Training Plan for the Entire Cyclocross Season: designed and crafted by Four Time National Champion, Brandon Dwight and powered by FasCat. A monthly training plan (a new one every month) that's simple, easy to follow and takes your busy life into consideration. Includes Secret Training tips on how to maximize your time and a private Facebook Group for guidance and coaching support.

$115, 20 Week Plan

Fro more information see https://fascatcoaching.com/training-plans/secret-training-for-cyclocrosser/

https://fascatcoaching.com/training-plans/secret-training-for-cyclocrosser/

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:53

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Back to Plan Details

Sample Day 1

1:00:00
67.6TSS
Race Simulation or Zone 5 VO2 Max : 2 minuters

5 x 2 minutes on 2 minutes off FULL GAS - Zone 5.5 - Zone 6 wattages

Sample Day 2

1:00:00
47.2TSS
Zone 2: 1 hour (Just Ride!) or OFF

Commute to/from work or take the day off

Sample Day 3

0:10:00
CX RUN Workout #1 [5 x 20 secs]

5 x 20 second Hill Repeats
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no bike, in Running Shoes
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Find 20-30 sec GRASS HILL and/or Stairs:
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5 min JOG - Easy!
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Stretch: Hamstrings & Quads
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20 Jumping Jacks
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Run at 85% Race Pace up the Hill for 20 secs
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WALK down the hill
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Repeat 4 more times
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Go Home and Roll out your Legs , do Yoga and/or Recovery
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Read about our Running Workouts:
https://fascatcoaching.com/tips/cyclocross-running/

Sample Day 5

1:30:00
72.5TSS
Zone 2: 1.5 hours

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 7

1:00:00
51.2TSS
CX Race Starts, 5 x's

5 x 20 sec ON, FULL GAS from an imaginary start line, foot down, 5 minute Recovery
"2 fer" 1) these double as anaerobic work & 2) Skills works

Sample Day 8

1:20:00
111.8TSS
#secretTraining Wednesday Worlds

Create a simple cyclocross course at your local park or school. Use natural obstacles to make twists, turns, off-camber sections, run ups, etc. The lap should be about 4-5 minutes. Try to get everyone to do a 3-5 hard laps so the total effort lasts 15-20 minutes. Take a 5-10 minute break and do it again

Sample Day 10

1:00:00
46.4TSS
CX Openers

Pre-Race Openers - :2 x 1 min ON, FULL GAS, 2 min OFF, - then 10 min Zone 2 recovery - then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF - Also perform 2-3 race starts from an imaginary start line for 10 seconds. Get in the ZONE ! ! !

Secret Training for your Cyclocross Season (20 weeks, Sept - Dec)

$115.00 - Buy Now