Cyclocross: Season Plan (Beginner) - 14 Weeks - by KyleCoaching

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

This is a 14 week cyclocross plan. The plan consists of a combination of running, road bike (or cross bike), and cross bike training. The on the road training established endurance while the cross bike training develops skills. NOTE: 100% of the riding can be done on a cross bike. The plan is about 10 hours total per week at its peak (including running). This plan can be used for beginners and advanced racers. The intent of this program is to culminate with a state championship sometime in the December time frame.

Sample Day 1
0:19:59
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Sample Day 1
1:00:00
END-W1: Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace
MS: 45 minutes of riding with watts from <75%, just nice and steady.
If you have to go over hills and your watts go higher, that's o.k, but generally average between 56 and 75% of FTP today.
CD: 15 minutes just easy pedaling.

Sample Day 2
0:19:59
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Sample Day 2
1:15:00
NP-W1-CX: CX Neuromuscular Power: Microburst 30-30-30-30

This is a variation of the Level 7 "Micro burst Workout". This workout Involves 30 seconds at 150% of FTP; 30 seconds of coasting, and 30 seconds of running, remount and coast for 30 sec. The 30-30-30-30 workout repeat 5 times. Rest for 5 min between sets, completing two to three sets.

Sample Day 3
0:19:59
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Sample Day 3
1:00:00
END-W1: Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace
MS: 45 minutes of riding with watts from <75%, just nice and steady.
If you have to go over hills and your watts go higher, that's o.k, but generally average between 56 and 75% of FTP today.
CD: 15 minutes just easy pedaling.

Sample Day 4
0:19:59
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Charles Kyle
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KyleCoaching

Road Cycling and Cyclocross training plans and coaching. For Pricing and Questions, please email me at chuck@kylecoaching.com

For those wanting a specific plan for an event or just a specific training goal, without the need for coach contact, these are available too. For more information email us at info@kylecoaching.com and check out our website www.kylecoaching.com