Cyclocross General Preparation (Base) Phase -Sweet Spot - Downloadable workouts + core

Average Weekly Training Hours 05:18
Training Load By Week
Average Weekly Training Hours 05:18
Training Load By Week

3 months of Base/General Prep Period training to get you fit and ready for specific cyclocross work in the summer.

This plan is best applied 6-8 months ahead of your competition season to allow 3+ months of specific/Build phase for cyclocross.

Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength routines with Document for routine.

The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates

This plan builds your capacity for tempo/sweetspot while also working on skills like single leg pedaling (and clipping in). Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your specific cyclocross phase.

Workouts provide options for outdoors or indoors and some cross-training depending on your location.


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Note that if you have an irregular schedule or specific neees for scheduling/workouts I offer a 3 month 100% made for you plan for -> http://smartathlete.ca/training-plans/
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Please feel free to email me peterglassford@gmail.com for more information or to apply for a 3-month Custom plan f

Thank you for checking out my plans!

Peter

Sample Day 0
0:50:40
57.54TSS
Sweet Spot - 3 x 8 ( DL2 )

sweet spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
-
Warmup by doing 2x Seated STOMP sprints where you shift to a hard gear/low rpm/low speed and then STOMP your cadence up to ~80rpm and high speed over 8-12 seconds.
-
MAIN WO:
-
3 x 8 minutes
-
Ride at 88-93% of FTP (Cp60) or 83-88% MHR, your RPE should be ~7/10, with a few 'gears' left to push threshold, TT, Vo2 above this. Not race pace but breathing should be noticeable.
-
RPM 80-90RPM (moderate)
-
Leave 3 minutes recovery between spinning at wattage that holds HR at 70% MHR
-

Sample Day 1
0:30:00
One Leg Training (or outside skill work)

WU: 5min easy

Main wo:
- 20 min done as:
- 30 sec right /
- 30 sec leg
- 1 min both legs at high-normal rpm for you
--
practice clipping in quickly and smoothly without stopping, this is one of the main benefits of this practice
-
Your non-working leg should be floating beside or behind your pedal ... do not support it on trainre or chair unless you have an injury that requires this (note this to comments)
-
- One leg should focus on engagement in your arms and pushing over the top of the pedal stroke (NOT emphasizing a pull back) or hamstring, just relax and leg pedal come around
-
- Progress this to 45 sec, 60sec, 75 sec, 90 sec and 120sec with each leg as this workout becomes easy.

CD: 5+ min easy feeling the coordination. Closing your eyes (if indoors!) and feeling your pedal stroke and breathing is a great way to connect to this coordination practice.

Sample Day 2
0:58:30
59.47TSS
Tempo 3 x 12 (DL2)

* super steady rolling to hilly terrain, must keep pedaling, prioritize hr/wattage over rpm. Road or Gravel Road, not on trail or busy area.
-
WU:

3 x 30sec spinups holding max cadence for last 10sec / 1-5 min recovery between easy
-
MAIN WO:
3 x 15 min ON 80-85 %MHR 70-80RPM and
* Watts aim 75-85% cp20
- OFF 1-3 min Easy, 95/105 rpm (or back down hill)
-
CD:
Then finish ride easy endurance @ 90+RPM - can extend ride longer

Sample Day 5
1:30:00
72.98TSS
OUTSIDE Endurance -OR- indoor Bouncing Endurance #1 ( DL2 )

If you can go outside this is great. You could also mix some outdoor riding with indoor riding time to get a 90-180 min ride. If only indoors stay under 90 min.
-
endurance with some variation. This is not meant to be maximal so use the scaling/ +/- function to reduce targets as needed.

add more variety by changing cadence each time through the cycle and/or by getting off the bike for 1-2 minutes of core/strength every 10-20 minutes.

Heart rate should limit this, trim wattage back if HR is drifting over 80% during harder bits

Sample Day 7
1:03:40
70.94TSS
Sweet Spot - 4 x 8 (DL2)

sweet spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
-
Warmup by doing 2x Seated STOMP sprints where you shift to a hard gear/low rpm/low speed and then STOMP your cadence up to ~80rpm and high speed over 8-12 seconds.
-
MAIN WO:
-
4 x 8 minutes
-
Ride at 88-93% of FTP (Cp60) or 83-88% MHR, your RPE should be ~7/10, with a few 'gears' left to push threshold, TT, Vo2 above this. Not race pace but breathing should be noticeable.
-
RPM 80-90RPM (moderate)
-
Leave 3 minutes recovery between spinning at wattage that holds HR at 70% MHR
-

Sample Day 8
0:30:00
One Leg Training (or outside skill work)

WU: 5min easy

Main wo:
- 20 min done as:
- 30 sec right /
- 30 sec leg
- 1 min both legs at high-normal rpm for you
--
practice clipping in quickly and smoothly without stopping, this is one of the main benefits of this practice
-
Your non-working leg should be floating beside or behind your pedal ... do not support it on trainre or chair unless you have an injury that requires this (note this to comments)
-
- One leg should focus on engagement in your arms and pushing over the top of the pedal stroke (NOT emphasizing a pull back) or hamstring, just relax and leg pedal come around
-
- Progress this to 45 sec, 60sec, 75 sec, 90 sec and 120sec with each leg as this workout becomes easy.

CD: 5+ min easy feeling the coordination. Closing your eyes (if indoors!) and feeling your pedal stroke and breathing is a great way to connect to this coordination practice.

Sample Day 10
0:05:00
Yoga Before Bed - wind down to enhance sleep/recovery

5-10min with deep relaxing breathing and gentle movements

Rotating through 2-4 movements you know and holding each portion for a few rounds of breath

practice this routine to help decompress after hard days and/or night before race day

Peter Glassford
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