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12 Week Cyclocross Race Ready Plan

Author

Noel Bonk

All plans by this Coach
No Ratings

Length

12 Weeks

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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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Plan Description


Updated with power-based structured workouts!


Cyclocross races are typically won or lost through your ability to sustain short HARD efforts, so its time to get the body ready with a plan designed with the right mixture of high-intensity work that will challenge and prepare you for the demands of the season!


Our 12-week plan will progressively build your fitness and help you achieve your season goals through skill drills, core work, plyometric and race-specific interval workouts. This is the perfect plan to arrive race ready for the CX season ahead!


Get you race ready this season!


Includes:


-Intervals designed to raise both your threshold and VO2Max power


-Skills Drills


-Race Starts


-Basic Run Workouts


-Basic Plyometrics training


To get the most out of this plan, it is highly recommended that you have a solid foundation of fitness before starting.

About BonkWerx Endurance Sports Coaching: 


We offer personalized coaching programs for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your needs. Our coaches focus on scientific-based and athlete-centric methods that are proven by results and that equip our athletes with the training and knowledge to help them achieve their goals.




For more info contact us at www.bonkwerx.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
7:14 hrs 3:00 hrs
Strengthx2
1:06 hrs 0:35 hrs
Day Offx2
—— ——
Runx1
0:22 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:14 hrs 3:00 hrs
Strength
1:06 hrs 0:35 hrs
Day Off
—— ——
Run
0:22 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Noel Bonk

BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.