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Cyclocross (CX) 4-Week Build/Peak-Period Training Plan for Beginner/Intermediate Cat 4 Racers

Author

Joe Bergantine

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Length

4 Weeks

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Plan Description

This 4-week Cat 4 (beginner/intermediate) cyclocross (CX) training plan is designed to tie-on to your summer sportive, road racing, gravel or mountain bike fitness and get you cross-ready. You should aim to coincide the final week of the plan with a weekend "A" race.

This cyclocross training plan is built for a cyclist with an existing aerobic base (8-16+ weeks of base training and the ability to ride for about 3 hours) who is training with heart rate (HR) and optionally power making it especially appropriate for cyclists who have recently completed a mid- to late-season marathon mountain bike race like the Butte 50, Big Sky Biggie, or Pierre's Hole 35 or 50 who wish to race in a regional cyclocross series.

For training with heart rate and power, it is assumed that you have done a recent functional threshold test and have a threshold value and zones set. Training volume is 10 hours per week. The plan includes 2 weeks of Build 1, a Peak week and a Race week.

This plan uses a combination of VO2 Max interval work, threshold intervals, and sprints to build up the capacity to go hard for 45 minutes to an hour. Skills work is introduced through sprints and aerobic rides intended to be done on a cross bike or mountain bike on a rolling mountain bike trail.

Workouts are designed to mostly be done outdoors with interval workouts structured using power ranges and may easily be adjusted for use with a smart trainer. Weeknight workouts are mostly under 2 hours and the longest weekend ride is 3 hours.

It is important to remember that this is just a guide, to listen to your body and see how you perform. Consultations, customized training plans, and full-service coaching available at http://coaching.bergantine.com.

Questions? Email me at joe.bergantine@gmail.com.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
6:04 hrs 3:00 hrs
Bike x3
2:50 hrs 2:36 hrs
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
MTB
6:04 hrs 3:00 hrs
Bike
2:50 hrs 2:36 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Joe Bergantine

Kinsa

IRONMAN Certified Coach, USAC Cycling Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified. Full-service remote coaching and training plans for cyclists and triathletes.

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