CX preseason 12 week plan

Average Weekly Training Hours 12:13
Training Load By Week
Average Weekly Training Hours 12:13
Training Load By Week

I have put together a preseason training plan for athletes looking for a solid foundation for their upcoming cyclocross race season. This preseason plan will take you through the 12 weeks leading up to the start of your cyclocross race season and have you prepared to achieve outstanding race results. Once you have completed this preseason plan, you will be ready for my 13 week cyclocross race season plan that will help you peak for the end of the season championship events.

This plan is designed for athlete with 8-13 hours of training time per week - this includes time on the bike, running, and core strength workouts - and has a solid level of fitness from cycling. The plan works best for athletes that use a power meter to guide their training but also is written for athletes training with heart rate and/or relative perceived exertion.

If you want to be ready for cyclocross season, then this is the plan for you!

Sample Day 1
1:00:00
Active Recovery/Endurance Ride

Do 1hrs of riding in Active Recovery and Endurance Zones (<75% of FTP; <83% of FTHR; RPE of <5).

Sample Day 2
1:30:00
8 or 20min FTP test

Test protocol for 20min test:
20min Endurance pace

3x1min high cadence efforts w/ 1min rest

5min easy

5min hard effort in LT and VO2Max zones to open the legs

10min recovery

20min TT effort - remember to pace this well and not go out too hard. Finish strong and go as
hard as you can for the entire effort

15-30min easy riding

OR if doing 8min test do the following:

10min Endurance pace

3x1min high cadence efforts w/ 1min rest

5min easy

5min hard effort in LT and VO2Max zones to open the legs

10min recovery

8min TT effort - remember to pace this well and not go out too hard. Finish strong and go as hard as you can for the entire effort

10min recovery

8min TT effort - remember to pace this well and not go out too hard. Finish strong and go as hard as you can for the entire effort

15-30min easy riding

After completion of the workout download the data and determine the average power for the 8 or 20 min test effort.

Functional Threshold Power (FTP) = 20min Avg Power x 0.95.

OR

Functional Threshold Power (FTP) = 8min Avg Power x 0.90.

The plan has been written using Coggan power zones and are as follows:

Active Recovery (AR): <55% of FTP
Endurance (E): 56-75% of FTP
Tempo (T): 76-90% of FTP
Sub-Lactate Treshold (SubLT): 88-94% of FTP
Lactate Threshold (LT): 91-105% of FTP
VO2 Max (VOMax): 106-120% of FTP
Anaerobic Capacity (AC): 121-150% of FTP

Here are the FTHR zones:
Active Recovery (AR): <68% of FTHR
Endurance (E): 69-83% of FTHR
Tempo (T): 84-94% of FTHR
Sub-Lactate Treshold (SubLT): 92-97% of FTHR
Lactate Threshold (LT): 95-105% of FTHR
VO2 Max (VOMax): >106% of FTHR
Anaerobic Capacity (AC): >106% of FTHR

And associate Relative Perceived Exertion (RPE) scores for the training zones:
Active Recovery (AR): 1-2 out of 10
Endurance (E): 3-5
Tempo (T): 6-7
Sub-Lactate Treshold (SubLT): 6.5-7.5
Lactate Threshold (LT): 7-8
VO2 Max (VOMax): 8-9
Anaerobic Capacity (AC): 10

Sample Day 2
0:30:00
Core Strength

Do 30mins of core strength work. I like the Tommy D Core Advantage book. Find something that works well for you and address your core strength limitations.

Here is link to youtube videos of Core Advantage exercises:

https://www.youtube.com/playlist?list=PLUMQ5KNNAMhQ9qcEN2UvINuPTPnq620ij

Sample Day 3
0:15:00
Optional Run

Easy run. Do this on dirt grass if possible.

Sample Day 3
1:30:00
Endurance Ride

Do 1.5-2.5 hrs of riding in Endurance Zone (56-75% of FTP; 69-83% of FTHR; RPE of 3-5).

Consider riding your CX bike on trails and work on skills - cornering/bike driving, dismounts/re-mounts, bunny hops, etc - during this endurance ride. If you do workout on the road, be sure to do ~30min of skills practice on your CX bike in CX-like course setting.

Sample Day 4
1:30:00
subLT Intervals

Do 1-2 hr ride. During this time do a 5min hard effort (subLT building to high LT/low VO2Max zones) to open legs and then do 4x8-10min sub Lactate Threshold zone (88-94% of FTP; 92-97% of FTHR; RPE of 6.5-7.5) with 4-5 min rest between efforts.

Sample Day 5
1:00:00
Day Off or Active Recovery

Take the day off of your bike or do 0.5 to 1.5hrs of riding in Active Recovery Zone (<55% of FTP; <68% of FTHR; RPE of <2).