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ALP Cycles Coaching - Cyclocross- 8-weeks until CX season - Intermediate to Advanced Rider

Author

Alison Powers/ ALP Cycles Coaching

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Length

8 Weeks

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Plan Description

This training plan is for the rider who has built up a descent fitness and riding base throughout the early summer. It's best to start this plan rested and ready to train hard.

The goal of the first week of this training plan is to get back in the saddle and doing some consistent riding. From there, each week builds upon the previous week with added intensity, volume - max training hours are 11 for the biggest week- and specific Cyclocross workouts and skill building.

The goal of the first three weeks of training, are to build your aerobic base while also working on your cornering, mounts, dismounts, and general bike handling skills that are specific to CX.
After three hard weeks of training, the fourth week is a recovery week.

Weeks 5-7 are are more cyclocross specific with harder intervals, run-ups, practice races, mock starts, etc. These are the most intense 3 weeks of the training plan.

Week 8 is a recovery week leading into the first races of the season.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
8:28 hrs 4:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:28 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alison Powers

ALP Cycles Coaching

The only person, in history, to win all three road discipline Nationals championships in one year (2014), Alison is the owner and head coach of ALP Cycles Coaching. She has been coaching cyclists for 9 years. Thanks to her background as both a national level ski racer and bike racer, she brings an unparalleled knowledge and skill base to cycling. A USA Cycling Level 2 certified coach, and TrainingPeaks Level 1 certification and is certified as both a Road and CX racing coach from USAC.