5.0 - CYCLOCROSS: CX 10 Weeks - Pre-season Prep Beginner Riders by Hunter Allen

Average Weekly Training Hours 11:38
Training Load By Week
Average Weekly Training Hours 11:38
Training Load By Week

Want to get a head start on your Cyclocross season? This is your chance. I have put together Cyclocross training plans for athletes looking for the extra edge heading into their season. This PREP plan will take you through the 10 weeks leading up to the start of your season and will be the perfect edge to get you ahead! Once you have completed this plan, you will be ready for my Race season plans. This plan is built for the beginner to CX, and that has some basic level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan. This plan is for someone with 6-10 hours of training time per week. (Note: some of the weeks will show more time, but that's because you have multiple workout choices on some days). If you want to be ready for Cross season, then this is the plan for you!!!!

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

Immediately following the bike workout, run at a steady pace for the 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 at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 7 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill, etc.
Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 minutes at Active Recovery (Power Z1, HR Z1, RPE <2).

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 your cycling workout. The process is simple: grab your top tube and lift the bike overhead. Put your water bottle on first to add a little weight

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

WU: 10 minutes working into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rests between, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) 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 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) 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 cool-down.
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CD: 10 Minutes of easy spinning at Active Recovery (Power Z1, HR Z1, RPE <2).

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

Immediately following the bike workout, run at a steady pace for the 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 at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time in your Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 7 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill, etc.
Terrain: Flat to Rolling; Cadence: 85 - 105.
-------
CD: 10 minutes at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
1:30:00
Endurance w/ Bursts

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 7 "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.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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