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

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

Author

Joe Bergantine

All plans by this Coach

Length

4 Weeks

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.

Questions? Email me at coach@kinsa.cc.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x4
06:05:00 03:00:00
Bike x3
02:50:00 02:36:00
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
MTB
06:05:00 03:00:00
Bike
02:50:00 02:36:00
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

My goal is to help everyday adult athletes with a specific triathlon, cycling, mountain biking, or skiing event in mind, fit training into a busy work-life schedule by creating balanced and progressive structured training plans.

IRONMAN Certified Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified.


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Refund Policy

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.

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