Updated: 01/02/2024

This re-usable 10-week Competitive Cyclocross specific plan (build to race day) will prepare you for CX races.

**Your goal might be to win your category, age group, finish near the top or stand on the podium.

After following the plan, you will see improvements in your ability to recover more quickly from successive bursts of speed and power, and threshold and VO2max power as well as adapt you for demands of CX racing. The nature/execution of specific workouts also improves and maintain bike handling skills, reaction time, pedal efficiency and leg speed.

The plan is power based. Workouts can be executed on an indoor trainer. When the weather is favourable, outdoor sessions and skills sessions should be ridden exclusively on your cyclocross bike, even if it is on the road.
Fitness level: Competitive CX, XC mtb or road racer with a high level of base fitness, who has trained at least five to six times a week - easy running, moderate-to-high intensity bike sessions and on/off the bike strength work.
When to start: 10 weeks before your first A-priority race of the cyclocross season.
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The Plan Layout

Three blocks (plus one taper week and race/event week.). Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 1 of the plan starts with a functional threshold power test, and you will test and reset zones at least two more times as you progress through the program to ensure that you are training at the right level.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net