1.7 - CYCLOCROSS : CX Prep & Race Season Wks 1-18 for Intermediate Riders by H. Allen - Power, HR

Average Weekly Training Hours 11:01
Training Load By Week
Average Weekly Training Hours 11:01
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 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. 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).

Make this your best season yet!

Sample Day 2
1:00:00
Pre - Race Short

WU: 15 Minutes in the Endurance zone (Power Z2, HR Z2, RPE 2-3). Get in 2 or 3 fast pedals of about 1 minute each.
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MS: Prerace effort is about opening up the legs and keeping the lactate processing plant sharp. As part of the 30 main set do 3 x 90 seconds “Hard Effort” (80% of MAX), rest for 5 minutes in-between. Focus on tomorrow’s race during effort, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 3
1:30:00
Threshold Plan – FTP 20 minute/ VO2 Max Test

WU: 10-20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2 Max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into Endurance Zone (Power Z2, HR Z2, RPE 2-3), and then go on to MS2.
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MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z2, HR Z2, RPE 2-3). Your FTP is the power average for the 20-minute effort minus 3-5%.
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CD: 10-15 minutes of easy spinning.

Sample Day 4
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate 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!

Sample Day 5
1:30:00
AC and NP Testing

WU: 10-20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Effort at FTP. To better warm up and open up the legs, let’s put in a 5-minute effort at the tested FTP number from the Day 1 test. This should be hard, but not too hard! Once complete, ride for 10 minutes at Endurance Zone (Power Z2, HR Z2, RPE 2-3) and then go on to MS2.
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test. When your second effort is completed, spin easy for 15 minutes and then go on to MS3.
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MS3: 3 x NP 10-Second Sprint Max. Find a clear stretch of road, start from a slow speed of around 15 mph, and sprint as hard as you can for 10-15 seconds. Really focus on your JUMP from the line! Rest for 2-4 minutes between sprints (3). Try changing up your gearing a little to hit higher max numbers in each effort.
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CD: 10-15 minutes of easy spinning.

Sample Day 6
1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate 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!

Sample Day 7
2:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 9
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.