Cyclo-Cross : Advanced

Average Weekly Training Hours 14:18
Training Load By Week
Average Weekly Training Hours 14:18
Training Load By Week

Are you looking to get to make this the best Cyclo-cross season you’ve ever had? This is your chance! This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season. I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition! This plan is built for the advanced cyclist to cyclo-crosser and you have been racing a while, with an advanced level of fitness. This plan is built for someone with 12 to 15 hours to train weekly. Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule. If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!

Sample Day 2
0:30:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 2
1:30:00
ENDurance w/ Bursts

WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 3
1:30:00
Endurance Ride w/ TEMPO

WU: 10 Minutes working into your ENDurance zone (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs

MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 60-75 minute TEMPO effort (L3 Power 000w-000w / L2 HR 000b-000b, 3-4 RPE) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down.

CD: 10 Minutes of easy spinning

Post Workout: Recovery Shake or Bar

Sample Day 3
0:10:00
Bike "Lifts"

Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight

Sample Day 4
0:30:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 4
1:30:00
ENDurance w/ Bursts

WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE)) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 5
1:30:00
Pre - Race Short

Option A

WU: 15 Minutes in the ENDurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) zone. Get in 2 or 3 fast pedals of about 1 minute each.

MS: Prerace effort is about opening up the legs and keeping the lactate processing plant sharp. As part of the 30 main set do 3 x 90 seconds “Hard Effort” (120% of FTP, L5 Power 000w / L% HR 000b-000b, 6-7 RPE), rest for 5 minutes in-between. Focus on tomorrow’s race during effort, breath deep and pedal smooth.

CD: 15 minutes easy pedaling