This 6 week training plan has all the cycling workouts needed to get you ready for the start of the cyclocross season or a target event. The plan has a mix of longer endurance rides at the weekend with higher intensity workouts to be completed mid week on the turbo. Power figures will be quoted for the turbo sessions and heart rate for the longer road rides.
For best results you should have already completed around 8-12weeks of good base training before starting this plan.
The plan is designed to start on a Monday although can be adapted to fit in with your training availability and all or part can be re-used for further events.
This is a great session to simulate racing with mini races of 7minutes each. This can be done on the turbo or on the road/track. If completing outside then adapt slightly to fit in with the terrain or lap distance that you are working with.
If you have additional time then some technical skills can be added to the end to the end.
This session will work on repeating your match burning capabilities as in a cyclocross race. The intervals are at around 160-180% FTP so hard and with only 10sec recovery periods each block is going to be tough.
Easy endurance ride working on your bike handle/cyclocross skills. You can have a couple of 8 sec sprints but no hard efforts.
Anaerobic efforts are very intense, short hard efforts lasting anything between 10sec and 2mins at the absolute max. These are much higher intensity than your V02 efforts and will help any looking to road/crit race but do have some benefit for a steady state athlete.
This session is done in blocks of 5min at time with long recoveries. This should be a sustainable max so looking to complete the entire number of reps.
Ideally this workout to be completed on the race course or if not an off road technical area local to home.
The idea is to prime your muscles ahead of the race tomorrow but make sure not fatigued.
This is a good time to check your bike over to make sure everything working as it should.
Make sure all race prep done and aim to complete this warm up to end 10minutes before the race start if able to.
This is a great opportunity to check the course also and work out a race plan
Race hard and clever! Good luck