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Cyclocross 16 week Build and In Season Race Program (Beginner Level)

Author

Drew Edsall

All plans by this Coach

Length

16 Weeks

Plan Description

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:34 hrs 3:00 hrs
Day Off x2
—— ——
Race x2
2:30 hrs 1:45 hrs
Run x1
0:24 hrs 0:19 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:34 hrs 3:00 hrs
Day Off
—— ——
Race
2:30 hrs 1:45 hrs
Run
0:24 hrs 0:19 hrs

Training Load By Week


Drew Edsall Mtbfitness.com

Mtbfitness

Mountain Bike Coaching and Training Plans. My name is Drew Edsall, I am a mountain bike head coach with Mtbfitness.com and also a former professional mountain biker. At Mtbfitness we work with all mountain bike athletes and specialize in mountain bike one on one coaching, and mountain bike specific training plans.


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Refund Policy

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.

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