Intermediate CX season preparation - 13 week

Average Weekly Training Hours 09:47
Training Load By Week
Average Weekly Training Hours 09:47
Training Load By Week

This plan is designed to help prepare a Cat 3, 4, and 5* for CX season. *If you're a Cat 5, you will want to have a solid base behind you before you decide to do this plan.

This plan will prepare you for the challenges of the CX season, and will set you up with a solid foundation and a good amount of speed in your legs.

Sample Day 3
1:30:00
30 minute LT bike test

WU: Start with an easy spin for 25 min. Then for the next 5 min. give me a 5 out 10 RPE(riders perceived effort) and then 5 min spin easy.
MS: For the next 30 min, you're not going to want any stop lights, stop signs, or anything that will cause you deviate from your effort. If you don't have any place to do this, do it on a trainer. For the first couple minutes, slowly build into an effort that you can hold for the next 28 minutes. You want to go hard as you can for this interval. After the first 10 min. hit the lap button. The HR (Heart Rate) average for the last 20 min. is what you will base your zones on. This is called your LTHR (Lactate Threshold Heart Rate) Once you have that number, then goto My Settings in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). You now have your HR zones to use for the entire training program.
Spin easy for 25 min. and you're done. Great job!

Sample Day 4
1:00:00
Easy Spin

Spin easy on the bike, light pedal pressure, zone 1 only.

Sample Day 6
2:30:00
TEMPO - OVER/UNDER WORK

WU: 15 min easy MS: 20 min tempo/10 min endurance pace. Do this for the remainder of the workout until until you have 15 min left or your not able to maintain the zones. CD:15 min easy.

Sample Day 7
2:30:00
Endurance Ride recovery option

This is almost like an Active Recovery day, but a tought to long for that. Warm up to get the legs loose. Try for a solid 2 to 2.5 hour ride today. Still, just ride easy and do not push it. Keep cadence high, at 85-95 rpm. Power should not exceed 80% of FTP. It's okay if power tips past 80% on the occasional hill, but keep the ride focuse on building endurnance. Cool down with easy pedaling. WU: 15 min. (56-75% FTP or <69-83% FTHR) MS: 1.5-2hr (<80% FTP or <85% FTHR) CD: 15 min (56-75% FTP or <69-83% FTHR)

Sample Day 9
1:30:00
TEMPO - OVER/UNDER WORK

WU: 15 min easy MS: 20 min tempo/10 min endurance pace. Do this for the remainder of the workout until until you have 15 min left or your not able to maintain the zones. CD:15 min easy.

Sample Day 10
1:40:00
Endurance - Option 4

WU: 20 min spin easy MS: 2 x 30 min w/ 5 min easy in btw zone 2 CD: 10 spin easy

Sample Day 11
1:30:00
Mid week CX tune up

WU: 10 minute EZ. 5 min @ 200w ( or zone 2 HR). 3 min EZ. MS: ** If you're using HR on these intervals, make sure to build into them and not go out to hard. You want to make sure you are able to finish the interval without declining at the end***** 5 x 1 min at AC power (Zone 6 HR) and 100+ rpms w/ 2 min btw each. 3-5 min EZ. Then do 3 x 3 minute efforts at Vo2 (zone 5 HR) power and 90+ rpm's w/ 3 min btw each and 5 min EZ. Then get in 2 x 10 minutes at sub-LT power, with 5 minutes rest btw each. CD: 15-30 min super easy. Major recovery nutrition afterwards followed by a good night's sleep.