ALP Cycles Coaching - Cyclocross- 8-weeks until CX season - Intermediate to Advanced Rider
Alison Powers/ ALP Cycles CoachingAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:28 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:28 hrs||4:00 hrs|