2019 Masters Cyclocross Training Plan - Build, Peak, Race

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

This plan is recommended for Cat 3, 4, and 5 Masters 45+ Cyclocross racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks are 9hrs hours of training, with recovery weeks around 6 hours.

Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on cross, road, or mountain bikes. Throughout the plan there are scheduled cyclocross bike specific rides and workouts.

This plan will take a Masters cross racer from the start of their build period through their first A priority race. In order to successfully complete this plan, you must have already completed base training.

Most weekday workouts are 1-1.5hrs.

During this plan 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. The plan concludes with a two week taper before your A priority event.

Throughout the plan you will perform field tests 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

Sample Day 2
1:30:00
83.8TSS
Tempo with Bursts

Tempo riding is completed in Zone 3, with a cadence of 70-90. Tempo is best performed on flat or rolling terrain. When encountering hills make sure to shift gears and stay in Zone 3.

Sample Day 3
2:30:00
140.6TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 4
1:30:00
87.5TSS
Pyramid

These are completed in Zone 5 and duration increases to a specified point and then decreases back to zero. Rest is equal to the interval length. For example you may get a workout called Pyramid4. This would be 1min on then 1 min off – 2 min on then 2 min off – 3on, 3off – 4on, 4off – 3on, 3 off – 2on, 2off – 1on, 1off. Cadence is above 75.

Sample Day 6
2:00:00
104.3TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 7
1:30:00
84.4TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 9
2:00:00
115.1TSS
CX Starts

This workout simulates a mountain bike race or CX race start. It is broken into 3 sections, with a specified time for each section. Section one in Z5, Section two in Z4, and the section 3 in Z3/4

Sample Day 10
2:30:00
140.6TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Pete MacLeod
|
Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.