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Cyclocross Training Plan


Patrick Casey

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8 Weeks

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Plan Description

An 8 week comprehensive plan of two, four week blocks - one building phase to prepare for racing, and one in-season training plan to emulate what a week should look like while your season is in full-swing. This plan is designed around an athlete who has 9-12 hours per week to train, and incorporates functional strength training, mobility, and flexibility to help complement the training on the bike.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:30 hrs 4:00 hrs
—— ——
0:33 hrs 0:30 hrs
0:23 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
8:30 hrs 4:00 hrs
—— ——
0:33 hrs 0:30 hrs
0:23 hrs 0:45 hrs

Training Load By Week

Patrick Casey

Peak State Fit

Peak State Fit coaches Pat & Heather Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training, metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!

Sample Day 1

Cross Simulation Power Bursts

Foam roll or dynamic stretching before you get on the bike. After a 30 min at high cadence w/ spin-ups to your VO2. Main Set: Complete 3 X 4 minute intervals. During this 4 minutes, enter a high-intensity zone for 15 sec out of the saddle like you're sprinting out of a turn. Return to the saddle and power down in Zone 3 for 15 seconds as if you're chasing on a straight away. Repeat this for 4 minutes with 3 min Z 1-2 between sets. 30 min cool down to finish!

Sample Day 2

Sprints: Force Reps

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 6 sprints. Start each sprint from a near standstill in a hard gear: 53x15 or 46x11. For 20 seconds, work to get the gear turning over to 75+ rpm. Spin easy for 2 minutes between efforts. Cool down.

Sample Day 3

2 Hour Freestyle

Freestyle cruise, with freedom to choose terrain, bike, and intensity. If you would prefer to spend the day on the mountain bike, go ahead! Have fun and use this as an opportunity to remind yourself why you love to ride.

Sample Day 5

Cyclocross Skills

Head to a local park & create your own 3-5 min cross course!

Sample Day 6

3 Hour Endurance

Steady, consistent cruise with nothing too hard. Maintain 'all-day' output throughout the ride. Final 15 minutes should be very easy for a cool down.

Sample Day 7

(Optional) 1 Hour Recovery

Sample Day 7

Foam Rolling for cyclist

Roll each muscle group for 8-10 rolls (back and forth = one roll)
Look at the link to the photos in the article. They are good standard foam rolling exercises. I want you to roll the quads and calves independantly (photos show at the same time.)

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