Cyclocross Off Season 13 Week Training Plan: Weights + Riding

Average Weekly Training Hours 07:51
Training Load By Week
Average Weekly Training Hours 07:51
Training Load By Week

A Cyclocross Specific 13 week OFF Season Training Program with a Spring Foundation and 10 Week Cycling Specific Resistance Training Program that is described here: http://www.fascatcoaching.com/offseasontraining.html The accompanying neuromuscular sprint work in this plan accentuates the gym work to make the plan cyclocross specific. Read more about our 4 phase Cycling Specific Resistance Training Program here: http://www.fascatcoaching.com/cyclingresistancetraining.html This plan is perfect for the cyclocross racer to begin in later Winter and Spring (like March - May) to prepare for the Cyclocross Season in September.

Sample Day 2
1:00:00
EN: Zone 2: Endurance

Wattages should be 60 - 75% of your Functional Threshold Power; Heart rates should be in 70-85% of your threshold heart rate. Choose Flat or Flat-ish Terrain

Sample Day 3
0:45:00
RE: Active Recovery

Quick Cadence, very easy riding. Very little pressure to pedals. NO HARD efforts at all!

Sample Day 4
1:30:00
ST: Muscle Tension: 3x10 min

After a 20+ min warm up in Power Zone 1/2, complete 3x10 min ON, 5 min OFF. Maintain 40-60 cadence throughout the intervals. This is not a power based workout! Your power will naturally rise but you don't have power targets for this.

Sample Day 6
2:00:00
EN: Weekend Group Ride

Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun

Sample Day 7
1:30:00
ST: Muscle Tension: 3x10 min

After a 20+ min warm up in Power Zone 1/2, complete 3x10 min ON, 5 min OFF. Maintain 40-60 cadence throughout the intervals. This is not a power based workout! Your power will naturally rise but you don't have power targets for this.

Sample Day 9
1:00:00
EN: Zone 2: Endurance

Wattages should be 60 - 75% of your Functional Threshold Power; Heart rates should be in 70-85% of your threshold heart rate. Choose Flat or Flat-ish Terrain

Sample Day 10
0:45:00
RE: Active Recovery

Quick Cadence, very easy riding. Very little pressure to pedals. NO HARD efforts at all!

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.