Matt McNamara 16 Week Intermediate Cyclocross Season - Heart Rate

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
Training Load By Week

This is a great program for a first or second year CX Racer. program includes a final Base period, 2 Builds and Peak/racing phases for the coming season. It is assumed that you will already have an adequate base of fitness to tolerate the high intensity workouts and that your peak CX Season Events are around late November to early December. This is a 16 week program

Sample Day 1
0:20:24
CX Run 1

Walk for ½ mile to warm up then run for 20 minutes at a moderate pace (8-10minute miles). Focus on good form and long strides. Each week add 5 minutes to your run til you get to 30 minutes. If your legs tighten up excessively walk for 1 minute then start running again. Should be ~2 miles to start.

Sample Day 2
1:00:00
Acceleration Intervals Level 3

Light Workout – Spend 1 hour focusing on your mounts/dismounts and bike handling. Do at least 30-40 dismount/remounts. Start slowly and focus on simply stepping onto the bike, rather than “jumping.” For dismounts begin to get comfortable with unclipping the L foot before you dismount. Simply unclip and rest it on the pedal. It will inevitably save you from a yard sale during a race. For bike handling work on cornering in loose dirt, braking before corners, and bunny hops/tire lifts and overall balance.

Sample Day 3
1:30:00
Muscle Endurance - Level 2

ME 1 Intervals (muscle endurance): 1.5 - 2 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 3 x 20 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 8 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (RPE: 8 .5 – 9). If you are unable to maintain the HR zones for the full 15 minutes, do as long as you can handle and recover for as long as the interval (ie 10 minute interval w/10 minutes recovery between intervals or 8/8, etc.). You should feel like you’re working the muscles well but not overly hard aerobically on these.

Sample Day 4
0:30:00
Active Recovery - Stroll & Stretch

Head out with your significant other, friends, kids, or alone and go for a moderate to brisk 30 minute walk. At the end of the walk of spend at least 10-15 minutes working on your flexability. Specifically address any personal areas of need like hamstrings or low back. Don't forget upper body!

Sample Day 5
0:25:00
CX Run 1

Walk for ½ mile to warm up then run for 20 minutes at a moderate pace (8-10minute miles). Focus on good form and long strides. Each week add 5 minutes to your run til you get to 30 minutes. If your legs tighten up excessively walk for 1 minute then start running again. Should be ~2 miles to start.

Sample Day 6
2:00:00
Muscle Endurance - Level 2

ME 1 Intervals (muscle endurance): 1.5 - 2 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 3 x 20 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 8 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (RPE: 8 .5 – 9). If you are unable to maintain the HR zones for the full 15 minutes, do as long as you can handle and recover for as long as the interval (ie 10 minute interval w/10 minutes recovery between intervals or 8/8, etc.). You should feel like you’re working the muscles well but not overly hard aerobically on these.

Sample Day 7
2:30:00
Muscle Endurance - Level 2

ME 1 Intervals (muscle endurance): 1.5 - 2 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 3 x 20 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 8 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (RPE: 8 .5 – 9). If you are unable to maintain the HR zones for the full 15 minutes, do as long as you can handle and recover for as long as the interval (ie 10 minute interval w/10 minutes recovery between intervals or 8/8, etc.). You should feel like you’re working the muscles well but not overly hard aerobically on these.

Matt McNamara
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Sterling Sports Group

I am one of those coaches who has built their life around cycling. I didn't stumble upon coaching - I have been developing as a coach for over 25 years through competition, education, and experience. I believe in the fundamentals of a sound program and take a whole life approach - incorporating your off the bike life into your training to maximize return and happiness in both!