Cycling - Cyclocross Race Season Plan (4 weeks)

Average Weekly Training Hours 06:22
Training Load By Week
Average Weekly Training Hours 06:22
Training Load By Week

This is a plan to support high performance throughout a cyclocross race season. Because everyone's race lineup is a bit different, this plan is a bit of a different format. Rather than trying to prescribe week-by-week training throughout the course of the season, it describes weekly training routines for four common scenarios that might be encountered during the race season: a non-race weekend, a Saturday race weekend, a Sunday race weekend and a back-to-back race weekend. As you move through your race season pick the routine that is appropriate to your schedule for each week.

Sample Day 2
1:30:00
Race Starts

Warmup well for 20-30 minutes, finishing at a park. Complete 6x90 seconds all out, with complete rest between efforts (5 minutes easy). Starts should be done from a stop, with a foot on the ground. Explode off the line as if going for a hole shot and settle into a hard pace for the remainder of the interval as if working into the race. Cooldown well after the workout.

Sample Day 3
1:30:00
Cross Practice

Complete workout in a park or other venue similar to where you will race cross. Warmup 20-30 minutes. During this time include some skills practice (bike handling, mount & dismount, shouldering, sand riding, etc). On a small loop of 5-8 minutes, complete 30 minutes of race-pace riding. Cooldown 20-30 minutes.

Sample Day 4
1:30:00
Tempo Ride

Warmup 15-20 minutes, progressing from easy to moderate effort. Ride steady Tempo pace for 45-60 minutes. Cooldown 10-15 minutes riding easy.

The workout can be completed on the road, grass or dirt depending on available options.

Sample Day 6
1:30:00
Surge Intervals

Warmup well. 2x20 minute blocks with 10 minutes recovery. For each block, ride 90 seconds at tempo effort, and surge hard (well above threshold) for 30 seconds. Recovery between surges happens at tempo pace, until the end of the 20 minute block where you can take full recovery.

Sample Day 7
3:00:00
Submax Ride

Steady endurance-paced ride to help maintain aerobic fitness and recovery through the race season.

Sample Day 9
1:30:00
Race Starts

Warmup well for 20-30 minutes, finishing at a park. Complete 6x90 seconds all out, with complete rest between efforts (5 minutes easy). Starts should be done from a stop, with a foot on the ground. Explode off the line as if going for a hole shot and settle into a hard pace for the remainder of the interval as if working into the race. Cooldown well after the workout.

Sample Day 10
1:30:00
Cross Practice

Complete workout in a park or other venue similar to where you will race cross. Warmup 20-30 minutes. During this time include some skills practice (bike handling, mount & dismount, shouldering, sand riding, etc). On a small loop of 5-8 minutes, complete 30 minutes of race-pace riding. Cooldown 20-30 minutes.

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