4.8 - CYCLOCROSS: CX Prep & Race 18 Weeks Intermediate Riders****NEW****(Workout Builder)

Average Weekly Training Hours 11:08
Training Load By Week
Average Weekly Training Hours 11:08
Training Load By Week

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.

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 18 week plan will lead up to the start of your season and take you through your season. This plan will be the perfect edge to get you ahead!

This plan is built for the intermediate cyclist in CX and that has a solid level of fitness from cycling.

This plan is for someone with 8-12 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).

Make this your best season yet!

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

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 2
1:45:00
155TSS
ENDURANCE with NP Attack Sprints 15 x :25 (1:45) 10' WU/CD

WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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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 15 "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.
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CD: 10 minutes of easy spinning 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 cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight

Sample Day 3
1:30:00
92.7TSS
ENDURANCE & TEMPO 1 x 45 (1:30) 10' WU/CD

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute at TEMPO (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 - 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z21, RPE <2).

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

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 4
1:45:00
155TSS
ENDURANCE with NP Attack Sprints 15 x :25 (1:45) 10' WU/CD

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 15 "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.
------
CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6
0:10:00
Bike "Lifts"

Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight

Hunter Allen
|
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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.