Cyclocross Endurance Base Rebuild - Spring/Summer Start - 12 weeks
Peter GlassfordAll plans by this Coach
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Cyclocross Endurance Base - Spring/Summer Start - 12 weeks until Races
This plan requires mid-week rides >2 hours and weekend rides up to 5 hours with options to shorten or lengthen rides as your ability dictates. If you are very time limited consider a 'time-limited plan'
For most traditional CX seasons it is best to start in May/June to be ready for more specific Cyclcross work and less volume as cyclocross races start to take up more weekends.
This is designed for cyclocross racers who need a rebuild on their aerobic system. This plan builds your consistency and fitness. It gets you ready for specific work ahead of cross season by increasing volume
Any athlete can use this plan to focus specifically on riding more and building endurance. Specific work is done througout the plan to work on interval training and coordination (high rpm)
Core is a 10 min routine with a lot of flexibility based on what you need (examples/downloads included)
Downloads are included for some (BUT NOT ALL) bike workouts as some are better done more freely and without restrictions of a download.
You can use this plan by HR, Power or RPE (no device) - you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.
The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates
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 -> https://consummateathlete.com/training-plans/
For more feedback/adjustment Coaching plans can be viewed here-> https://consummateathlete.com/coaching/
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:32 hrs||5:00 hrs|
|0:44 hrs||1:00 hrs|
|0:08 hrs||0:30 hrs|
|0:32 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:32 hrs||5:00 hrs|
||0:44 hrs||1:00 hrs|
||0:08 hrs||0:30 hrs|
||0:32 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor