Cyclocross 16 week Build and In Season Race Program (Beginner Level)
Drew EdsallAll plans by this Coach
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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.
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|