Cyclocross 6 week Build Race Program (Beginner Level)
Drew EdsallAll plans by this Coach
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If you're an intermediate level road(Cat 4,5) or mountain bike racer(Cat 2,3) looking to do cyclo-cross racing this year then this program is for you.
This program will get you ready to crush your competition at the start of your CX race season this year. Specifically this program will build and fine tune your high end cyclo-cross fitness and take your performance to the next level with workouts aimed at short/hard efforts combined with cross specific race efforts and light running to build your muscular system for the running involved. The focus is on quality, CX specific, shorter workouts with a maintenance of your longer aerobic rides.
The entire program is 6 weeks long. In the first week you will establish your LTHR and set up your HR zones. The weeks following that will include a combination of CX specific technical work(barriers, stairs, running, turns, etc), high intensity work which is needed for CX racing, and maintenance workouts to keep anything you built in terms of aerobic base prior to this.
This program can be easily added into your current program if you feel it fits what you are looking for. A great follow up to this program is either my CX In Season Race program.
You will need access to a heart rate monitor and will need to know how to use it. You can do the training on a road, CX or mountain bike. However, I do recommend that you get as much training in as possible on your CX bike since you will be racing on that.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:42 hrs||3:00 hrs|
|0:24 hrs||0:19 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:42 hrs||3:00 hrs|
||0:24 hrs||0:19 hrs|