RACE READY: cyclocross
Coach Jeff WinklerAll plans by this Coach
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RACE READY plans are designed to take you through the transition from off-season or pre-season riding to the first races of the season. These plans don't get you in "top" or "peak" form, but get you ready for the rigors of racing.
You should have some base miles before beginning this plan. Ideally, you've been on the bike 8+ hours per week for at least 8 weeks. You can start this plan at any time during the season. You may notice more or less improvement depending on what you have done in the few months prior to starting this plan. Nonetheless, this plan will stress and improve all the physiological systems needed for success in cyclocross racing.
The plan also assumes that you are fresh and ready to start hard training. This is best achieved with a week off or easy week before you start the plan. This plan requires 10-12hrs per week with most of the longer rides on the weekend. It is suitable for a rider with a normal work schedule, but may require time on the trainer during the week due to limited daylight. This plan is not limited to any particular level of rider. The time commitment, however, may be a limiter and make it more appropriate for experienced or committed racers. Nonetheless, if this time commitment doesn't represent a large increase over your previous training volume, it may work for you. Finally, if you find yourself deeply fatigued at any point, you can simply take a few easy or rest days and then pick it back up.
To get best results you should use a power meter and/or heart rate monitor.
Workouts specific intensity through use of training zones. Using a power meter and/or heart rate monitor will allow you to precisely monitor your workout intensity and track improvements.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:18 hrs||3:00 hrs|
Day Off x2
|0:24 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:18 hrs||3:00 hrs|
||0:24 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor