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Cyclocross Off Season 13 Week Training Plan: Weights + Riding

Author

FasCat Coaching

All plans by this Coach
No Ratings

Length

13 Weeks

Plan Specs

cycling cyclocross

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Plan Description

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:42 hrs 2:30 hrs
2:09 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:42 hrs 2:30 hrs
2:09 hrs 1:00 hrs
—— ——

Training Load By Week


FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.

Sample Day 1

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 2

0:45:00
RE: Active Recovery

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

Sample Day 3

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 5

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 6

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 8

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 9

0:45:00
RE: Active Recovery

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

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