2019 British Cycling 8-week Cyclo-Cross Plan

Author

Insight Zone

Length

8 Weeks

Typical Week

2 Day Off, 4 Bike, 1 X-Train

Longest Workout

3:00 hrs

Plan Specs

cycling cyclocross intermediate advanced power based hr based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The British Cycling 8-week Cyclo-Cross Training Plan is ideal if you’re looking to convert your summer sportive or road racing fitness and develop the skills to compete in this fun and accessible form of cycle sport.

The plan and the workouts within it are most suited to power users but can be adapted for heart rate. All of the cycling workouts are fully built within the plan and so, it’s compatible with smart trainers and many head units.

To start the plan, you should ideally be riding three or four times a week, be familiar with structured training and be capable of riding for 3 hours.

The volume of training is between 5.5-7 hours per week. If you’re already familiar with TrainingPeaks and its metrics, weekly TSS is between 224-373.

The training is typically broken down into four rides; two mid-week and two at the weekend. The mid-week rides are more suited to an indoor trainer but can easily be completed on the road. The first weekend rides focus on cyclo-cross skills and race simulation and the second is more endurance focussed.

There is also an optional session that gives you the opportunity to do some cross training. Cross training, although optional, should be part of your training. Don’t worry if you can’t manage dedicated sessions, even doing regular mobility work at home will benefit your riding. Cross training helps to prevent boredom, provides options if you are unable to ride and builds all-round injury preventing robustness. Be aware though, with two fairly hard sessions at the weekend, you might need to make your cross training more restorative or even take an extra rest day.

You should ideally aim to coincide the final week of the plan with the week before your first cyclo-cross race of the season. If you’re then intending to go on and race a full season, probably competing every weekend, you can rotate back through the plan, making a few key changes.

Although a cyclo-cross race will feel hard at the time, the actual “training load” it delivers is relatively low. This means, if you can fit it in, that Mondays can be good for fitting in an endurance style ride rather than taking a rest day. It doesn’t need to be epic, 2-3 hours is plenty, mostly at a solid Zone 2 intensity and can even be done on the turbo. If you can’t get out, use it for cross-training.

Perform the Tuesday workouts as described in the plan, this should include a Threshold Test every 8 weeks.

Wednesdays should stay as a rest day.

On Thursdays, you should complete the prescribed session.

Friday can be a rest day but, if you didn’t manage to fit an endurance ride in on Monday, you could do it today.

Saturday should just be a leg loosener such as a Leg Speed Session or Pre-Event Ride. You don’t want to do an endurance ride today.

Sunday will be your race.
 
It’s important to remember, this is very much just a guide and you need to listen to your body and see how you perform at races. If you find your legs feel heavy and slow, you might need to back down what you’re doing during the week but, conversely, if you feel fresh on a Sunday, you might be able to do a bit more training.

The plan is fully supported by content on the British Cycling Insight Zone, where you can find advice on skills, training, nutrition, equipment, clothing and maintenance.

www.britishcycling.org.uk/knowledge

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:48
Training Load By Week
Average Weekly Training Hours: 05:48
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:55:00
76.8TSS
BC Threshold Test

For full protocol and links to zone calculator, http://bit.ly/threshold_test

This test protocol can be used for both Functional Threshold Power (FTP) and Functional Threshold Heart-rate (FTHR).

Sample Day 3

1:02:00
76.8TSS
BC Big Gear/Low Cadence

You can think of this session as "weight training" on the bike but, for cyclo-cross and the heavy course conditions you're likely to encounter, being able to produce power at low cadences is essential.

All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.

Sample Day 4

1:00:00
Cross Training

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your cycling training.

Sample Day 5

1:00:00
68.2TSS
Cyclo-Cross Skills: Tight Turns

There are a number of skills and techniques which are essential for cyclo-cross and, because of this, one session each week is dedicated to mastering them. 

You will need to find a suitable grassy area and some cones and bamboo poles are also useful.

These sessions are far more fun if you can rope some mates in. You will also gain valuable race specific fitness from these sessions and learn pacing.

Check out our cyclo-cross skills video series for technique tips https://tinyurl.com/yyotehaz

Sample Day 6

3:00:00
130.5TSS
BC Endurance with 4 X 10 minutes Tempo

An endurance focused ride with some tempo efforts that can be completed on climbs.

Sample Day 8

1:02:00
76.8TSS
BC Big Gear/Low Cadence

You can think of this session as "weight training" on the bike but, for cyclo-cross and the heavy course conditions you're likely to encounter, being able to produce power at low cadences is essential.

All the efforts are seated and you should be really disciplined about sticking to the low cadence targets.

Sample Day 10

0:49:00
54.1TSS
BC 20/40's

This session 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.

2019 British Cycling 8-week Cyclo-Cross Plan

$34.99 - Buy Now