Cyclocross Endurance Base Rebuild - Spring/Summer Start - 12 weeks

Average Weekly Training Hours 08:52
Training Load By Week
Average Weekly Training Hours 08:52
Training Load By Week

Cyclocross Endurance Base - Spring/Summer Start - 12 weeks

This is designed for cyclocross racers who need a rebuild on their aerobic system. This plan starts slow to build your consistency and fitness. It gets you ready for specific work ahead of cross season.

It is best started in February, March, April or May.

There are some downloadable files and some wattage goals but this is largely aerobic and Heart Rate focused with power serving to show progress in your efficiency, your sprint work, and muscular endurance work.

Guidance to include cyclocross skill work, offroad/gravel time and also CORE and YOGA is included in the plan.

Please feel free to email me peterglassford@gmail.com for more

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For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter


Sample Day -5
0:45:00
24.76TSS
Recovery Spin 45 ( DL2)

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day -5
0:20:00
Add 20 min core immediately after getting in door

pick 5-10 exercises and rotate through them for 20 mintues.
-
Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!

-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
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more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day -4
0:45:00
24.76TSS
Recovery Spin 45 ( DL2)

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day -3
1:00:00
55TSS
'Strava Test' -> Time yourself up two local climbs

Today your goal is to find (or return to) 2 local climbs you can time yourself up. This helps us see if you are improving.
(*note you don't need strava, just time yourself from a point and note the time to get to top of hill)


Make sure you warmup well, at least 15 minutes with 3-5 x 30sec at approximately your goal pace for the hill. These can be done on the way to the hill and/or on flat.

make them repeatable climbs. On pavement is best or a trail that isn't super susceptible to rain/mud.

Aim for a 2-3min one and one that is 3-30min long (short and a long climbs.)

Go easy for 10+ min between the climbs

Sample Day -3
0:20:00
Add 20 min core immediately after getting in door

pick 5-10 exercises and rotate through them for 20 mintues.
-
Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!

-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day -2
0:30:00
Meditation + YOGA + CORE

Try 10 min of each or 30+ of your choice mode as long as it is rejuvenating - no beat downs today!
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OAK app on IPHONE for medition guidance
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LINKS -> Molly Yoga Routine
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/
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Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10min
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http://www.smartathlete.ca/strengthEX for ideas

Sample Day -1
0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Peter Glassford
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