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

Author

Charles Kyle - KyleCoaching

All plans by this Coach

Length

16 Weeks

Typical Week

7 Bike, 3 Run

Longest Workout

2:00 hrs

Plan Specs

cycling cyclocross

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Summary

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.

Stats

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

Charles Kyle, NPTI-CPT

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

Back to Plan Details

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.

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

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