6 week CX peak plan - Free set of IRC mud tires for fist 6 purchases

Author

Zack Allison

All plans by this Coach

Length

6 Weeks

Typical Week

7 Bike, 2 X-Train

Longest Workout

3:00 hrs

Plan Specs

cycling cyclocross beginner intermediate advanced masters power based strength

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Free SET of IRC TUBELESS READY MUD TIRES with purchase of this plan. Limit first 6 purchases.

This plan is designed to deliver a peak CX season in 6 weeks. You should already be racing and ideally be applying this plan after an aerobic base period has been completed. This plan has workout builder elements. Once you purchase this please email zallison@source-e.net to receive your free pair of IRC CX Mud Tires. Only the first 6 purchases will receive tires. You can email me to see if the tires are still available before purchasing. No refunds if you just want the tires and they have already been given away. The end of this plan includes a taper. On the weekends there's racing options or group rides/longer endurance rides on weekends there's not racing. Ride your cx bikes as much as humanly possible.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:59
Training Load By Week
Average Weekly Training Hours: 11:59
Average Weekly Breakdown

Zack Allison

Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

I also own a Training Center in Fort Collins where we offer power based indoor training classes, motor-pacing, a modest weight set up, and Lactate Threshold testing.

Back to Plan Details

Sample Day 1

1:00:00
30.3TSS
Recovery Ride

0.3-0.55 Intensity Factor
0-5 out of 10 RPE
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 2

1:00:00
CX Vo2 + skills day

Warm up from your house at least 10 minutes on the cross bike.
1 minute - 115-130% FTP
1 minute easy spinning
repeat 8 times
Skills! - Find an off camber RIGHT turn, do a loop and rail the turn 5-6 times
Running. Do a long run section like a long sand pit, at least 40 second run with bike. Ride time should be at least an hour.

Sample Day 3

1:00:00
Plyo workout

Warm up with a 10 minute jog or run. with the lunges, each leg counts as one Lunges - 2 sets of 20 Jump Squats - 2 sets of 10 Ski jump lunges - 2 sets of 10 Push ups- 3 sets of 10 Row kettle or bar bell - 3 sets of 15 each arm Box jumps - 2 sets of 10 Core work 10 crunches 1 minute plank 30 seconds side plank each side 20 bicycle crunches 12 side crunches each side End with some stretching downward dog 20 seconds on 10 seconds off 3 times

Sample Day 3

1:00:00
CX 30-30-30s Running biking

Long Warmup with 3 x 1 min fast pedaling drills, 2 x 30 second mock CX starts and 5 minutes of tempo

3x10min 30-30-30s (30s 9/10 effort riding-30s run next to bike-30s easy riding, repeat until you reach 10min) (5min RI), all done in grass

20min cooldown

Sample Day 4

1:00:00
30.3TSS
Recovery Ride

0.3-0.55 Intensity Factor
0-5 out of 10 RPE
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 5

1:00:40
50.9TSS
Endurance Ride + Race Openers

Warm up at least 30 minutes very easy. 40 seconds V02 - 360-450watts 1 minute easy spinning - 100-200watts repeat 6 times. Finish ride time easy endurance pace. This whole ride should be easy spinning almost recovery pace but the intervals will keep your legs and lungs open with causing any fatigue.

Sample Day 6

2:00:00
CX Race + warm up

Warm up at least 20 minute on the trainer. Get in 4, 1 minute efforts at 100% FTP while on the trainer. Ideally get in 10-20 minutes of course pre ride. Get to the start line as late as possible without losing your starting position. Bring a jacket to the start line to shed before the gun.

Race hard, start hard, hold on for dear life.

6 week CX peak plan - Free set of IRC mud tires for fist 6 purchases

$130.00 - Buy Now