Semi-Customized Plan; Cyclocross Pre-season 16-week

Author

Sarah Kaufmann

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 5 Bike, 1 Run, 1 MTB

Longest Workout

3:00 hrs

Plan Specs

cycling cyclocross intermediate advanced masters power based

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Summary

This 16-week Pre-season Cyclocross plan is designed to bring you into CX season fit and ready, the last day of this training plan will be your first race. It is set up with one day off of training per week, on a Monday. You can adjust the plan forward or back to change your day off. You can easily add a day off by eliminating a recovery ride each week and/or dropping the run. This is designed for a rider with solid base fitness, looking to fine tune for CX. Interval workouts are built to upload to your device for ease of execution. This plan is semi-customized by including a 30 minute initial phone call with Coach Sarah to customize for your personal fitness, schedule, set-up, goals, and situation. It also includes the option for a monthly call to further customize. Paste this link into your bowser to book your call calendly.com/kcyclingcoaching or email sarah@kcyclingcoaching.com.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:49
Training Load By Week
Average Weekly Training Hours: 07:49
Average Weekly Breakdown

Sarah Kaufmann

K Cycling Coaching

Sarah has been a professional XC and CX racer since 2008 and working as a coach since 2012. She uses her experience as a racer and combines a holistic, personal approach with science-based design. She works with athletes from all backgrounds and levels of experience, from new riders to pros and juniors to masters racers. She works with XC, endurance XC, ultra-endurance, enduro, road, gravel, touring, and cyclocross athletes. Sarah is a member of the Utah High School League Board of Directors.

Back to Plan Details

Sample Day 1

0:35:00
26.5TSS
General Warm-up

Start with 10 minutes of super easy spinning. Gradually increase your pace to endurance effort over the next 5 minutes, tempo effort for 2 minutes, threshold for 2 minutes. Move back to recovery pace for 2 minutes, then back up to threshold pace for 2 minutes. Recover for 2 minutes, then up to VO2 effort for 2x, 30 seconds with 2 minutes easy spinning between. Spin easy and head to the start.
After the race, spin easy for at least 20 minutes to cool down, while you sip a recovery drink.

Sample Day 1

0:20:00
Outdoor Power Test - see notes

Your test is 20 minutes long. Use the following guidelines. Read through these directions prior to the test. On a steady climb or flat section of road, begin riding at the bottom end of threshold power/effort or about a 7 out of 10 RPE for 7 minutes. At 7 minutes, the effort should have increased to about an 8 of 10 and you should be in the midrange of estimated threshold power. At minute 14, you need to begin emptying the tank, your effort should have increased to a 9 out of 10 at this point and should go to 10 out of 10 in the final 2-3 minutes. Most important is to gradually ramp effort and RPE up; do not overdo the effort and have to back off or stop.

Sample Day 2

0:15:00
Easy Jog/Run

Barely let yourself get out of breath.

Sample Day 3

1:15:00
83.4TSS
Lactate Threshold 2x 3x 5

Warm up with 5 minutes of easy spinning, followed by 3 minutes of tempo and 2x 30" at threshold/VO2 effort. Spin easy for several minutes then begin the following workout;
- 2 sets of 3x 5 minutes at threshold power. Take 3 minutes recovery between intervals and 10 minutes between sets.
Complete any remaining time over the intervals at endurance pace.

Sample Day 4

0:45:00
Recovery/Recharge Ride or DAY OFF

Little to no resistance on the pedals, the only goal is to spin your legs out. Make an effort to breath only through your nose. This ensures that you keep the effort low enough and it also elicits a lower stress hormonal response to the activity.

Sample Day 5

2:00:00
CX Dismount/Remount Endurance Ride

Start with 10 mins easy spinning. Riding at endurance pace, perform a CX dismount and remount every 5 minutes. Finish with 10 mins easy spinning.

Sample Day 6

2:00:00
Fun MTB or CX Ride

Go with terrain-based surges and efforts. Smile, no stress today.

Semi-Customized Plan; Cyclocross Pre-season 16-week

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