Beginner CX Early Season Prep Plan

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

This plan is geared at the cyclocross racer with 7-12 hours a week to train and wanting to sharpen your ability to handle the intensity of cyclocross racing across repeated hard efforts and improving lactate threshold. This plan assumes you've already established a good solid aerobic base. This plan builds upon the foundation you built during your base period by strengthening your anaerobic capacity so you can handle repeated difficult efforts, maintain the threshold work you've already done so you can have the endurance to be competitive late in the race, and continue in building some consistent top end strength so you can handle the off and on power demands of cross racing. Much of the intervals are built into the weekdays to allow for flexibility to replace some of the endurance weekend rides with races if so desired. If you have any questions regarding this plan, please contact Jason at jason@thresholdendurance.com

Sample Day 2
1:00:00
1 hr w/ 3x20 second Tabata Intervals

1 hr w/ 3x20 second tabata intervals w/ 10 seconds rest between intervals. Each 20 second interval should be full gas with 10 seconds zn.1 rest between each 20 second interval. These intervals are designed to teach you to go hard repeatedly whether you're ready or not. These are pretty tough, but will make race day that much less difficult.

Sample Day 3
1:00:00
1 hr Cross Ride w/ 3x uphill dismount sprints w/ 3 minutes rest

1 hr easy ride on the cross bike w/ 3x uphill dismount sprints w/ 3 minutes rest between sprints. Make sure you get a good warm-up prior to starting the sprints. When you're ready to start your sprint efforts, find a 50-100 meter long hill that's grass or dirt. Roll into the hill for your first effort, dismount from your bike (focus on doing this smoothly and without scrubbing off as much speed as possible), shoulder your bike and sprint for the duration of the 50-100 meter hill, once at the top focus on a smooth remount of the bike take a few hard strokes once on the bike to get up to speed then easily roll back down the hill. Spin around for about 3 minutes then start the next sprint.

Sample Day 4
1:00:00
1 hr zn.2 w/ 1x10min Tempo interval w/ 2x15 second micro bursts

1 hr @ zn.2 w/ 1x10min @ Zn.3 w/ 2x15 second micro bursts. Shoot to do 2 micro bursts during your interval, one at the end of every 5 minutes during your interval. Shoot to be in the mid zn.3 area for the duration of the interval (aside from the micro bursts which should be zn.4-5+).

Sample Day 5
1:00:00
1 hr recovery

1 hr easy spin (active recovery). If you feel real tired turn around and make it a day off.

Sample Day 6
1:30:00
1.5 hrs zn.2 w/ 3 run ups or Race

1.5 hrs zn.2 w/ 3 run ups. One run up would consist of riding at race pace into the bottom of a set of stairs or hill that you can run up. As you approach the stairs or hill, dismount and shoulder your bike and run up the stairs or hill unshouldering and remounting your bike over the top. Loop back around for 30 seconds to 1 minute and do it again until you complete the specified number of run ups.

If racing today, forego prescribed workout and just race. Get a good warm up by getting to the race early and getting in a 20-30 min spin with 2-3 15 second sprints w/ 5 min recovery prior to your race.

If racing tomorrow, go for a shorter 1-1.5hr spin w/ 3-5 15 second warm up sprints w/ 5 minutes recovery between sprints.

Sample Day 7
1:30:00
1.5 hr zn.2

1.5 hr @ zn.2 Endurance Pace

If racing today, forego prescribed workout and just race. Get a good warm up by getting to the race early and getting in a 20-30 min spin with 2-3 15 second sprints w/ 5 min recovery prior to your race.

Sample Day 9
1:00:00
1 hr w/ 2 sets of 3x20 second Tabata Intervals

1 hr w/ 2 sets of 3x20 second tabata intervals w/ 10 seconds rest between intervals and 4 minutes rest between sets. Each 20 second interval should be full gas with 10 seconds zn.1 rest between each 20 second interval. These intervals are designed to teach you to go hard repeatedly whether you're ready or not. These are pretty tough, but will make race day that much less difficult.

T.E.S.
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Threshold Endurance Sports

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