12 Week CX (Cyclocross) Intermediate Plan
Author: MTBCoach
Length: 12 Weeks
Tags: cycling, cyclocross
Typical Week: 3 Strength, 3 Bike, 1 Run, 1 MTB, 1 Other, 1 Race, 1 Day Off
Longest Workout:
2:00 hrs
Author: MTBCoach
Length: 12 Weeks
Tags: cycling, cyclocross
Typical Week: 3 Strength, 3 Bike, 1 Run, 1 MTB, 1 Other, 1 Race, 1 Day Off
Longest Workout:
2:00 hrs
12 Week CX (Cyclocross) Intermediate Plan
This is a 12 week CX (Cyclocross) plan for intermediate level road or MTB racers to prepare for the short efforts of CX races. The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.
Start this plan 12 weeks before your goal race.
Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.
For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.
Plan is designed to start on a Monday with longer workouts on weekends.
See Core workout on my website. http://mtbcoach.com/?page_id=217
OverUnders three sets: 2min at zone 3 HR (under), 1min 110+rpm zone 5 (over), then repeat 3 times for one set. Rest with easy spin for 8 min, then do another two more sets. Just ride to complet the total planned duration.
Run at a steady pace for stated duration.
Warm-up well. Then ride 60 to 90 minutes non-stop in the heart rate 3 zone on a mostly flat course. 75-85 rpm. Smooth pedaling. Aero position.
Ride mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out of saddle on hills. Off-road, if possible.
See Core workout on my website. http://mtbcoach.com/?page_id=217
Easy spin on bike, no hills, or on trainer. zone 1, around 90rpm
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