This is a 160 day training plan totalling almost 300 hours of workouts for the cyclocross racer looking for a comprehensive schedule of buiild through peak. Plan builds to week 8 when racing is expected to have started, then plateaus to a steady schedule to maintain fitness, increase speed, while keeping legs and mind fresh for racing. The plan can be easily modified for a semi custom schedule for an additional cost. Send me an email at firstname.lastname@example.org. Thank you, Brian
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Get good warm-up. Cruise Interval- Over under 8mins.
Find gear that gives you good high speed cadence and hard output (CP 30 or Zone 4HR) for 30secs, then drop it one gear harder (CP12 or Zone 5a HR) for 30secs for 8 minutes total. Repeat 3x with 4 min recovery between efforts.
Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.
BT: Ride several 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone.
Keep it in the Little Ring. CP120, 90rpms, nice and easy does it.
BT: Warm-up well and then run 15-20 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored.