6 Week Cyclocross Race Improvers Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:15

This 6 week training plan is aimed at supporting existing cyclocross racers to improve their performance. Before beginning this plan you should already have a good basic level of fitness having completed a base training programme. This 6 week plan includes a carefully balanced blend of sessions including endurance training, threshold intervals, neuromuscular intervals, skill development, running and strength sessions. It is perfect for intermediate riders looking to take their performance to the next level!

Sample Day 1
0:20:00
Lower Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.

Consider...

- Peanut
- Rotation - 5 to 6 times each side
- Hamstring Stretch
- Hip Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 2
1:10:00
93.3TSS
Threshold Test

Warm-up: http://bit.ly/20minwarmup

Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes

Cool down for 20 minutes

Record Power and Heart rate for your 30 minute effort and input the data to set training zones - https://www.britishcycling.org.uk/membership/article/20120925-Power-Calculator-0

Sample Day 3
1:00:00
Strength Exercises For Cyclists

Warm Up - 15 minutes aerobic bike, row, skip or treadmill

2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve

- Goblet Squats
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks

Cool Down - 10 minutes light spin bike followed by stretch/foam roller

Sample Day 4
1:05:00
47.4TSS
20/40 Intervals

Develops your ability to sprint and recover from multiple hard efforts. This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track

Sample Day 5
0:20:00
Upper Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This upper body mobilisation routine will help reduce tightness and make you less prone to injury.

Consider...

- Chest Stretch
- Chest Trigger Point Ball
- Lat Foam Roll - 1 min each side
- Lat Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 6
2:20:00
128.6TSS
Base Endurance Ride

Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.

Sample Day 7
1:00:00
Cyclocross Skills - Dismounts and Remounts

Dismounts and Remounts 
Warm-up: WU R http://bit.ly/WU1_warmup
Cadence: Self selected
– Using the same grass area as last week, mark out a course that keeps on forcing you to dismount and remount your bike. Try to include some steep run-ups, hurdles (small cones and a bamboo cane are good for learning) and maybe some steps.
– Ride 10 mins round your course. Keep the intensity high, imagine you’re racing.
– How many dismounts and remounts can you manage in the time?
– Recover with 5 mins of easy riding.
– Repeat X3.
– 10 mins cool down to HRZ 1, easy gear and comfortably high cadence.

Rab Wardell

I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.

I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.

I aim to empower people to be the best that they can be, and to have fun doing so!