1.1 - CYCLOCROSS : CX PRE-season PREP for Intermediate Riders by Hunter Allen - Power, Heart Rate

Average Weekly Training Hours 12:27
Training Load By Week
Average Weekly Training Hours 12:27
Training Load By Week

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 PREP plan will take you through the 10 weeks leading up to the start of your season and will be the perfect edge to get you ahead! Once you have completed this plan, you will be ready for my Race season plans. This plan is built for the intermediate cyclist in CX, and that has a solid level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan. 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). If you want to be ready for Cross season, then this is the plan for you!!!!

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
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 10 "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 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 45 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 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 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 10 "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
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 10 "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.