Designed for the serious CX racer (Cat 3 or higher) looking to build for USAC CX Nationals or other UCI-level races. The plan assumes you have a base of solid aerobic fitness. Athletes should be able to dedicate up to ~12 hours of training on average during the week for this plan.
Plan Overview:
- Weeks 1-4 - Establishing the CX race engine. Focus on threshold and max aerobic power work (MAP).
- Weeks 5-8 - Start of race season and optional for either lower priority "build" races or weekend race alternatives. Focus on MAP, high-intensity repeatability, and race-specific durability.
- Weeks 9-12 - options for more "build" races and weekend race alternatives. Focus on functional reserve capacity, repeatability, and anaerobic capacity. Weeks 13-16 - final build to A race. Focus on race specificity!
- Note: Weeks 4,8 and 12 are recovery weeks, and the taper for the final race starts on week 15!
- Includes "mobility bites," short 5-minute routines based on NSCA's Corrective Exercise Training!
I also invite you to email me with any questions about the initial scheduling or start-up of this plan. See plan notes.
About BonkWerx Endurance Sports Coaching:
With over 30 years of endurance sports experience, BonkWerx offers personalized coaching programs for cyclists and multi-sport athletes from beginners to elite. We also provide metabolic performance testing (VO2max, lactate), bike fitting, run gait, and swim motion capture analysis services. Our focus is on scientifically based and athlete-centric methods that are dedicated to helping every athlete reach their potential.
For more info, contact us at www.bonkwerx.com
With over 30 years of endurance sports experience, BonkWerx offers personalized coaching programs for cyclists and multi-sport athletes from beginners to elite. We also provide metabolic performance testing (VO2max, lactate), bike fitting, run gait and swim motion capture analysis services. Our focus is on scientifically based and athlete-centric methods that are dedicated to help every athlete reach their potential.