Intermediate Cyclocross Training Plan - 11 Week Build, Peak, Race
Pete MacLeodAll plans by this Coach
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This plan is recommended for intermediate cross racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be around 9-10 hours of training, with recovery weeks around 7 hours of training.
Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.
This plan is designed for the experienced cross racer who already has completed base training and is looking for cyclocross specific training to take them through their first A priority race. It is designed for those who have flexible work/school schedules as there are some lengthy mid-week workouts that are 2-2.5hrs.
You start with the 8 week build period. During this phase the emphasis will be increasing threshold power and speed. The workouts in the build period are designed to improve your starts, increase your power, and improve your handling skills at race pace.
Weeks 9-10 are designed as your Peak period and focus on fine tuning your fitness while tapering for your A priority event.
Week 11 leads up to your main event.
Throughout the plan you will perform a field test to gauge fitness and there are opportunities to incorporate level B and C races.
As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:31 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:31 hrs||2:30 hrs|