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Cyclocross Off-Season Phase 1: Foundation and Strength w/ Riding (12-weeks)

Author

FasCat Coaching

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Length

12 Weeks

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Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strengthx3
2:32 hrs 1:00 hrs
Bikex3
4:38 hrs 2:00 hrs
Walkx1
1:17 hrs 3:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
2:32 hrs 1:00 hrs
Bike
4:38 hrs 2:00 hrs
Walk
1:17 hrs 3:00 hrs
Day Off
—— ——

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.