Cyclocross Off-Season Phase 1: Foundation and Strength w/ Riding (12-weeks)
Author
FasCat Coaching
All plans by this CoachLength
12 Weeks
Typical Week
3 Strength, 3 Bike, 1 Walk, 1 Day Off
Longest Workout
2:00 hrs
Plan Specs
cycling cyclocross
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Summary
A Cyclocross Specific 12 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.
This plan also includes hiking and running as cross training, with Cyclocross in mind.
Stats
Sample Day 1
Follow the Routine on the strength & mobility document (see attached, includes explanation & video hyperlinks) This is a simple set of exercises that can be done all season long to improve your overall fitness on & off the bike -Foam Rolling -Overhead Squats -Swan & Touch -Crossover Squat -Swiss Ball Catch -Swiss Ball Heel Touches
Sample Day 2
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
This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Follow the link to the video:
http://youtu.be/4BOTvaRaDjI
Sample Day 4
MTi’s load your legs with forces similar to those you will encounter in the weight room. These intervals are several minute, seated, big-gear, low-cadence efforts.
• These intervals are best done on a stationary trainer with the resistance set to HIGH or on a climb
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.
• It is imperative for you to let your coach know if this workout aggravates your knees!
Sample Day 5
Follow the Routine on the strength & mobility document (see attached, includes explanation & video hyperlinks) This is a simple set of exercises that can be done all season long to improve your overall fitness on & off the bike -Foam Rolling -Overhead Squats -Swan & Touch -Crossover Squat -Swiss Ball Catch -Swiss Ball Heel Touches
Sample Day 6
This is a free will workout. You have freedom to do structure, ride unstructured, go hard, go easy. It's meant to keep the mind fresh and keep you riding and enjoying it.
Sample Day 7
As we all know cyclocross necessitates running. Hiking in the offseason is a great way to spend some time on your feet. Hiking is great training, but also enjoyable. It forces you to use all the small stabilizer muscles that don't get worked on the bike, but are engaged when you jump off the bike and land on uneven footing.