The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This is for the cyclocross rider with 10-14 hours a week to train. Note that on the weekends (Friday - Sunday) you will have multiple workouts listed. You need to choose ONE option based on your race schedule. Also note that because of the options, your time listed at the end of the week will appear higher. This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This is the plan for you if you would like a bit of instruction and are not afraid of doing some hard work and getting muddy.
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.
WU: 15 - 20 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3)with 4 x 1 minute Fast Pedals to wake up legs
MS: Working on your sustained power is key to building our Function Threshold Power (FTP), but to keep ensure we also maintain leg strength; we need to add “bursts”. Complete 4 x 10 Minute Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), during each interval put in 5 “burst sprints” of 10 – 15 seconds at 150% of interval effort
CD: 15 Minutes
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.
WU: 10 minutes working into 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 your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
MS1: Once warmed up, complete 4 x 10 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 5 minutes between each effort at Endurance (Power Z2, HR Z2, RPE 2-3). Ride for 10 minutes at Endurance and continue onto MS2:
MS2: Complete 3 x 2 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3).
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
Cross sprints! Find a steep grass-covered hill of 20-30 meters, hopefully part of your local training course. Immediately following the main-sets of your bicycle workout, complete 5 sprint intervals uphill, carrying your bike. Practice getting the knees high and maintaining good balance with the bike.
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!