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3 week Cyclocross Pre season overload block - Mudiiita Coaching - Nikki Brammeier

Author

Nikki Brammeier Mudiiita Coaching

Length

3 Weeks

Plan Description

If your focusing on the cyclocross season and you have the time to get stuck in to a good 3 week block of work, then this is the perfect pre season training plan for you.

I would tend to use this block beginning the 2nd week of August.

A big overload, including plenty of FTP/V02max/running/core stability and cyclocross skills training.

A big block of work in August is super important for any serious cross rider. If you have spent your summer building your training up nicely then this chunk of work is what will help make sure your putting yourself in the best position physically for the season ahead.

Its really important your resting well between the sessions, fuelling your workouts and listening to your body. This is really where those gains are made. Its physically and mentally challenging, but you can take confidence from knowing if you do this, then your heading for a consistent strong winter.

Its important to note that I would usually take a nice steady week before this block. Focus on some skills and easy riding. The same goes after completing it. Without sufficient rest and recovery from a block of work like this you won't benefit from the overload.

Happy racers, go faster! Get stuck in FTP ( Follow the plan ;) ).... any other training enquires please check out www.mudiiita.com or shoot me an email nikki@mudiiita.com

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
19:25 hrs 4:30 hrs
Strength x2
0:50 hrs 0:30 hrs
Day Off x1
—— ——
Run x1
0:40 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
19:25 hrs 4:30 hrs
Strength
0:50 hrs 0:30 hrs
Day Off
—— ——
Run
0:40 hrs 0:30 hrs

Training Load By Week


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