Cyclocross: Season Plan (Intermediate) - 20 Week - by KyleCoaching
Author
Charles Kyle - KyleCoaching
All plans by this CoachLength
20 Weeks
Typical Week
6 Bike, 2 Run, 1 Other
Longest Workout
3:00 hrs
Plan Specs
cycling cyclocross
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Summary
This is a 20 week cyclocross plan. The plan consists of a combination of running, road bike (or cross bike), and cross bike training. The on the road training established endurance while the cross bike training develops skills. NOTE: 100% of the riding can be done on a cross bike.
The plan is about 10 hours total per week at its peak (including running). This plan can be used for intermediate and advanced racers. The intent of this program is to culminate with a state championship sometime in the December time frame.
Stats
Sample Day 1
This is a 20 minute Steady State running first thing in the morning.
Sample Day 1
WU: 15 minutes building to PZ2
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MS1: 50 minutes at 70% of FTP with 10 x 10 sec all out sprints. 5 minutes rest between each one.
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CD: 15 minutes in PZ1
Sample Day 2
Description
WU: 20 minutes easy. 3 x 1-minute wind ups with a minute rest between (focus on fast cadence). 5 minutes easy (Z1/2).
MS1: 5 minutes all out. 10 minutes easy (Z1/2)
MS2: 20 minute time trial effort
CD: 10-15 minutes in Z1
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Establish your zones and update your trainingpeaks account: http://tinyurl.com/kylecoachingftp
Sample Day 2
This is a 20 minute Steady State running first thing in the morning.
Sample Day 3
This is a 20 minute Steady State running first thing in the morning.
Sample Day 3
WU: 15 minutes warm-up, just spinning at a nice easy pace
MS: 45 minutes of riding with watts from <75%, just nice and steady.
If you have to go over hills and your watts go higher, that's o.k, but generally average between 56 and 75% of FTP today.
CD: 15 minutes just easy pedaling.
Sample Day 4
This is a 20 minute Steady State running first thing in the morning.