Cyclocross 16 week Build and In Season Race Program (Beginner Level)
Drew EdsallAll plans by this Coach
If you're an intermediate level road(Cat 4,5) or mountain bike racer(Cat 2,3) looking to do cyclo-cross racing this year then this program is for you.
This program will build and fine tune your high end cyclo-cross fitness and take your performance to the next level with workouts aimed at short/hard efforts combined with cross specific race efforts and light running to build your muscular system for the running involved. The focus is on quality, CX specific, shorter workouts with a maintenance of your longer aerobic rides.
The entire program is 16 weeks long. In the first week you will establish your LTHR and set up your HR zones. Optional races start 4 weeks into this program giving you the freedom to either get a weekend of racing in, or get two back to back hard days in over the weekend.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road, CX or mountain bike. However, I do recommend that you get as much training in as possible on your CX bike since you will be racing on that.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:34 hrs||3:00 hrs|
Day Off x2
|2:30 hrs||1:45 hrs|
|0:24 hrs||0:19 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:34 hrs||3:00 hrs|
||2:30 hrs||1:45 hrs|
||0:24 hrs||0:19 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?