Cyclo-Cross : Beginner

Average Weekly Training Hours 12:11
Training Load By Week
Average Weekly Training Hours 12:11
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 beginner cyclist to cyclo-cross but has created a basic level of fitness from cycling. This plan is built for someone with 6 to 8 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
0:19:59
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
111.4TSS
ENDURANCE with NP Attack Sprints 7 x :25 (1:30)

WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 3
0:15:00
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 3
1:30:00
85.8TSS
ENDURANCE & TEMPO 1 x 30 (1:30)

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up.
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MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by completing 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 10 - 15 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

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
111.4TSS
ENDURANCE with NP Attack Sprints 7 x :25 (1:30)

WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:30:00
90.1TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:30)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)