Cyclocross: Season Plan (Intermediate) - 20 Week - by KyleCoaching

Average Weekly Training Hours 09:23
Training Load By Week
Average Weekly Training Hours 09:23
Training Load By Week

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.

Sample Day 1
0:19:59
2.22mi
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Sample Day 1
1:20:00
21.33mi
100TSS
Endurance Ride with attacks

WU: 15 minutes building to PZ2
-
MS1: 50 minutes at 70% of FTP with 10 x 10 sec all out sprints. 5 minutes rest between each one.
-
CD: 15 minutes in PZ1

Sample Day 2
1:00:00
18mi
80TSS
FTP Test

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
-
Establish your zones and update your trainingpeaks account: http://tinyurl.com/kylecoachingftp

Sample Day 2
0:19:59
2.22mi
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Sample Day 3
0:19:59
2.22mi
Steady State Running

This is a 20 minute Steady State running first thing in the morning.

Sample Day 3
1:00:00
16mi
60TSS
END-W1: Medium, Endurance ride

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
1:00:00
16mi
60TSS
END-W1: Medium, Endurance ride

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.

Charles Kyle, NPTI-CPT
|
KyleCoaching, LLC

Road Cycling and Cyclocross training plans and coaching. For Pricing and Questions, please email me at chuck@kylecoaching.com

For those wanting a specific plan for an event or just a specific training goal, without the need for coach contact, these are available too. For more information email us at info@kylecoaching.com and check out our website www.kylecoaching.com

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