BCS Cyclocross Plan

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
Training Load By Week

For this plan, we assume a few things.

1) the athlete has ridden at least on a recreational level for 2-6 months (General Prep/Base endurance miles)

2) the athlete can dedicate at least 5 days and 6-12 hours of training each week

3) for the more serious/experienced athletes you can add a short active recovery spin on Mon and/or Fri

4) you might add 1-2 standalone run sessions in the early season. These could be 15-35min very easy, but with a few short 10-30sec uphill sprints thrown in.

5) if you do general strength work in the gym, I would do this on Tues or Wed and focus on core/functional strength and multi-joint movements

6) the last 4 weeks we assume the cross season is in full swing and races will dominate that period. The only mid week session is a combo supra race pace and tempo set, but could also be a hard group ride.

Please e-mail kurt@pbmcoaching.com with any questions.

Train smart.

Sample Day 2
1:00:00

WU: 15+min with 3-4min of tempo in the last few minutes to loosen up.

The work is : 6 x 10-12sec all out Sprints in the 39x17 or 15

Seated small gear, RPM based Sprints. Done from a "walking pace" of ~8-10mph.

Start in ~39x17 or 39x15

EXPLOSIVE and quick, no longer than 10sec.

Full recovery, 2-3min as needed.

Goal is to stay within 10% of peak watts.

CD: as needed

Sample Day 3
1:30:00

Goal Volume : 1:00 to 2:00 easy Z1-Z2 endurance pace today : nice and comfortable.

Pace guidelines : most of the ride should be easy, endurance type riding. Target HR/PE is Zone 2 for an average. With shorter segments of Z3+ on longer/steeper climbs.

Cadence should be comfortable near your self selected range for all but the steepest climbs.

Start the nutrition early : target 200+ calories per hour in the form of liquid and/or solids.

If a work set is prescribed, it is best to do these later in the workout, when a bit of "pre-fatigue" is in the legs. This helps to keep the pace honest and also teaches you to go harder when most people will fade.

Sample Day 4
1:15:00

Total workout duration: 1:00 to 1:45

WU: 20-30min easy : enough to get on some clear roads for some steady state efforts.

Work set: 1 x 20min @ low to mid Zone 3.

This is a paced effort : HR will be 80-90% of LTHR and 70-80% of Max HR.

Cadence is 90+ throughout the work set.

CD: spin home 20-45min easy. Z1-Z2. replenish and rehydrate asap

Goal: steady state aerobic pace

Sample Day 6
2:00:00

Your basic endurance ride.

Pacing is near Z2 to low Z3 in most terrain. HR/PE might touch Z4 on hills. Watch for major power spikes.

Cadence is self selected.

A good time to work out nutrition for longer events: goal should be 200-300cal per hour.

Sat is a "flex" day for these first 4 weeks : you have the option to ride the road, mtb or cross bike : could be a group ride or solo endurance day.

Volume should be 1:30 to 3:00 based on fitness level and years of training.

Make sure you are well recovered for the Sunday session.

Sample Day 7
1:15:00

Total workout duration: 1:00 to 1:45

WU: 20-30min easy : enough to get on some clear roads for some steady state efforts.

Work set: 1 x 20min @ low to mid Zone 3.

This is a paced effort : HR will be 80-90% of LTHR and 70-80% of Max HR.

Cadence is 90+ throughout the work set.

CD: spin home 20-45min easy. Z1-Z2. replenish and rehydrate asap

Goal: steady state aerobic pace

Sample Day 9
1:15:00

WU: 15+min with 3-4min of tempo in the last few minutes to loosen up.

The work is : 10 x 10-12sec all out Sprints in the 39x17 or 15

Seated small gear, RPM based Sprints. Done from a "walking pace" of ~8-10mph.

Start in ~39x17 or 39x15

EXPLOSIVE and quick, no longer than 10sec.

Full recovery, 2-3min as needed.

Goal is to stay within 10% of peak watts.

CD: as needed

Sample Day 10
1:30:00

Goal Volume : 1:00 to 2:00 easy Z1-Z2 endurance pace today : nice and comfortable.

Pace guidelines : most of the ride should be easy, endurance type riding. Target HR/PE is Zone 2 for an average. With shorter segments of Z3+ on longer/steeper climbs.

Cadence should be comfortable near your self selected range for all but the steepest climbs.

Start the nutrition early : target 200+ calories per hour in the form of liquid and/or solids.

If a work set is prescribed, it is best to do these later in the workout, when a bit of "pre-fatigue" is in the legs. This helps to keep the pace honest and also teaches you to go harder when most people will fade.

Kurt Perham
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