4.9 - CYCLOCROSS: CX 18 Weeks - Prep & Race Season Advanced Riders by Hunter Allen

Average Weekly Training Hours 11:30
Training Load By Week
Average Weekly Training Hours 11:30
Training Load By Week

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 advanced cyclist in CX and that has solid fitness from cycling. This plan is for someone with 10-14 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
1:45:00
ENDurance w/ Bursts

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.

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 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
Endurance Ride w/ TEMPO

WU: 10 Minutes working into your ENDurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs

MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 60-75 minute TEMPO effort (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 warm down.

CD: 10 Minutes of easy spinning

Post Workout: Recovery Shake or Bar

Sample Day 4
1:45:00
ENDurance w/ Bursts

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.

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 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
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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.