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

Average Weekly Training Hours 08:28
Training Load By Week
Average Weekly Training Hours 08:28
Training Load By Week

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.

Sample Day 2
1:15:00
Endurance

Steady 60-90min ride-- time to aim for some consistent riding and training

Sample Day 3
1:30:00
CX Skillz

Go to a bike park or city park to practice DM/RM (Dismount/Remount), cornering, sand, etc. Focus on good Technique and make sure to include some pump track riding- if possible

Sample Day 4
1:15:00
Endurance

Steady 60-90min ride-- time to aim for some consistent riding and training

Sample Day 6
2:15:00
Field Test

Field Test- on flat or a slightly uphill road-- 30-45 min solid warm-up. You have 4 tests to do today.
2x10 sec Sprints,
5 min Full Gas!! (as hard as you can), and 20 min Full Gas!!
Recover 3-5 min between the sprints, and 10min after the 5min test.
20-45 min cool down.

This is your test to see your starting fitness. If you don't have a power meter, note HR and distance. You will do this test again to measure your fitness gains.

Sample Day 7
2:00:00
Endurance

Mtn bike or CX bike- Enjoy the day! Can ride with friends or with a group today.- if possible ride some single track and challenge your skills as well as your fitness

Sample Day 9
1:30:00
CX Skillz

Go to a bike park or city park to practice DM/RM (Dismount/Remount), cornering, sand, etc. Focus on good Technique make sure to include some pump track riding- if possible

Sample Day 10
1:30:00
Tempo Bursts

Good 25 min warm-up with 3x1min fast pedals (100+rpm) to wake up legs

3 x 12 min steady Tempo watts or HR or RPE 6/10 (rate of perceived exertion) with 10 sec bursts every 3 min.
5 min RBI (rest between intervals)
10-15 min cool down

Alison Powers
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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 8 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.