CX race season 13 week plan

Average Weekly Training Hours 15:40
Training Load By Week
Average Weekly Training Hours 15:40
Training Load By Week

I have put together a cyclocross season training plan for athletes looking for a solid race season. This race season plan will take you through the 13 weeks and help you peak for the end of the season championship races.

This plan is designed for athlete with 8-13 hours of training time per week - this includes time on the bike, running, and core strength workouts - and has a solid level of fitness from cycling. The plan works best for athletes that use a power meter to guide their training but also is written for athletes training with heart rate and/or relative perceived exertion.

If you want to have your best cyclocross season to date, then this is the plan for you!

Sample Day 1
1:00:00
Day Off or Active Recovery

Take the day off of your bike or do 0.5 to 1.5hrs of riding in Active Recovery Zone (<55% of FTP; <68% of FTHR; RPE of <2).

Sample Day 1
0:15:00
Optional Run

Easy run. Do this on dirt grass if possible.

Sample Day 1
0:30:00
Core Strength

Do 30mins of core strength work. I like the Tommy D Core Advantage book. Find something that works well for you and address your core strength limitations.

Here is link to youtube videos of Core Advantage exercises:

https://www.youtube.com/playlist?list=PLUMQ5KNNAMhQ9qcEN2UvINuPTPnq620ij

Sample Day 2
1:30:00
8 or 20min FTP test

Test protocol for 20min test:
20min Endurance pace

3x1min high cadence efforts w/ 1min rest

5min easy

5min hard effort in LT and VO2Max zones to open the legs

10min recovery

20min TT effort - remember to pace this well and not go out too hard. Finish strong and go as
hard as you can for the entire effort

15-30min easy riding

OR if doing 8min test do the following:

10min Endurance pace

3x1min high cadence efforts w/ 1min rest

5min easy

5min hard effort in LT and VO2Max zones to open the legs

10min recovery

8min TT effort - remember to pace this well and not go out too hard. Finish strong and go as hard as you can for the entire effort

10min recovery

8min TT effort - remember to pace this well and not go out too hard. Finish strong and go as hard as you can for the entire effort

15-30min easy riding

After completion of the workout download the data and determine the average power for the 8 or 20 min test effort.

Functional Threshold Power (FTP) = 20min Avg Power x 0.95.

OR

Functional Threshold Power (FTP) = 8min Avg Power x 0.90.

The plan has been written using Coggan power zones and are as follows:

Active Recovery (AR): <55% of FTP
Endurance (E): 56-75% of FTP
Tempo (T): 76-90% of FTP
Sub-Lactate Treshold (SubLT): 88-94% of FTP
Lactate Threshold (LT): 91-105% of FTP
VO2 Max (VOMax): 106-120% of FTP
Anaerobic Capacity (AC): 121-150% of FTP

Here are the FTHR zones:
Active Recovery (AR): <68% of FTHR
Endurance (E): 69-83% of FTHR
Tempo (T): 84-94% of FTHR
Sub-Lactate Treshold (SubLT): 92-97% of FTHR
Lactate Threshold (LT): 95-105% of FTHR
VO2 Max (VOMax): >106% of FTHR
Anaerobic Capacity (AC): >106% of FTHR

And associate Relative Perceived Exertion (RPE) scores for the training zones:
Active Recovery (AR): 1-2 out of 10
Endurance (E): 3-5
Tempo (T): 6-7
Sub-Lactate Treshold (SubLT): 6.5-7.5
Lactate Threshold (LT): 7-8
VO2 Max (VOMax): 8-9
Anaerobic Capacity (AC): 10

Sample Day 3
1:30:00
Endurance w/Tempo

Do 1.5-2hrs of riding in Endurance Zone (56-75% of FTP; 69-83% of FTHR; RPE of 3-5). Include 45min of Tempo effort (76-90% of FTP; 84-94% of FTHR; RPE of 6-7) during the ride.

Consider riding your CX bike on trails and work on skills - cornering/bike driving, dismounts/re-mounts, bunny hops, etc - during this endurance ride. If you do workout on the road, be sure to do ~30min of skills practice on your CX bike in CX-like course setting.

Sample Day 4
0:30:00
Core Strength

Do 30mins of core strength work. I like the Tommy D Core Advantage book. Find something that works well for you and address your core strength limitations.

Here is link to youtube videos of Core Advantage exercises:

https://www.youtube.com/playlist?list=PLUMQ5KNNAMhQ9qcEN2UvINuPTPnq620ij

Sample Day 4
2:00:00
LT/VO2Max Crisscross intervals

During a 1.5-2.5hr ride do the following

Warm up:
15+min Easy Riding (<75% FTP; <83% FTHR; RPE <5)

Workout:
4-5x12min Crisscross intervals as follows:
2min LT zone (91-105% FTP; 91-105% FTHR; RPE of 7-8)
1min VO2Max zone (106-120% FTP, >106% FTHR; RPE of 8-9)
2min LT zone (91-105% FTP; 91-105% FTHR; RPE of 7-8)
1min VO2Max zone (106-120% FTP, >106% FTHR; RPE of 8-9)
2min LT zone (91-105% FTP; 91-105% FTHR; RPE of 7-8)
1min VO2Max zone (106-120% FTP, >106% FTHR; RPE of 8-9)

5-6min Easy Riding (<75% FTP; <83% FTHR; RPE <5) between Crisscross efforts

Cooldown:
15+min Easy Riding (<75% FTP; <83% FTHR; RPE <5)