Great Cyclocross Form in 6 Weeks, Cat 3-5, M 35-55, Heart Rate & Power, 8-10hrs/wk

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Great Cyclocross Form in 6 Weeks, Cat 3-5, M 35-55, Heart Rate & Power, 8-10hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 7 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling cyclocross intermediate masters power based hr based

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Summary

This 6 week CX training plan is designed for men and women racing cyclists in Category 3-5 & Masters 35-55 age range. This plan will work well for you if you train between 8-10 hours/week on average.

The training plan is designed to first increase your threshold power and ability to make fast and repeated accelerations. Later in the plan the training focus switches to race simulation with very intense short efforts that simulate racing. In the final 3 weeks of the training plan CX races are prescribed as an option on weekends or a specific workout or a race-simulation group ride.

Please note: although the training plan allocates CX skill and barrier practice on certain days, it is up to you to work on this very important component with experienced CX racers and coaches. The plan does not cover specific on-the-bike CX skills training.

Before starting the plan you should have a high level of fitness and have already performed sub threshold and threshold type interval training. Ideally, 2 months+ of regular training should precede this plan.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:20

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

1:30:00
Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 2

1:30:00
Sprints Big Gear + Tempo

Ride in Zone 1-2 / 85 rpm+. In your warm-up perform 3 x 8 sec warm-up sprints at 90%. Main set: perform 3 x 10-12 sec Seated Sprints (53 x 14 or 15) starting from 10 mph (16km/h) and 3 x 10-12 sec Standing-Start Sprints (53 x 12 or 13) starting from 0-2 mph (0-5 km/h).
All sprints at 100%. Ride easy for 4-5 minutes between sprints. Stop if any knee or other abnormal pain.
After sprints ride 30 minutes in Big Gear Zone / 65-75rpm. Warm-down 5-10 minutes in Zone 1 / 95-110rpm.

Sample Day 3

1:30:00
Cross Over 2 x 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 3 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Cross Over intervals / SS rpm. Interval: bring your heart rate or power up to Cross Over - Low zone, then alternate 2 minutes in Cross Over - Low zone / 2 minutes in Cross Over - High zone for the duration of the interval. Ride easy for 10 minutes between intervals.

Sample Day 5

2:30:00
On/Off + Group Ride

Before group ride go out and spin for 30 minutes and include 2 sets of 3 minutes with 10 sec ON / 20 sec Off.

On/Off: Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Group Ride. If you are feeling strong then make some hard efforts. If you are feeling tired then sit-in and spin over 100 rpm+. Move up to the first 10 positions before turns and climbs. Be attentive to wind direction and drafting. Have fun!

Sample Day 6

2:00:00
Sub Threshold 1 x 50-60 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 1 x 50-60 minute Sub Threshold intervals / Self Selected cadence. You can perform this on the road, MTB or CX bike on or off road.

Sample Day 8

1:30:00
Threshold 2 X 20 min with 10 sec Bursts

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Every 4 minutes during each interval change down 1 gear and accelerate hard out-the-saddle for 10 seconds only. On your final acceleration at 20 minutes give it your max sprint effort on both intervals. Ride easy for 10 minutes between intervals.

Sample Day 9

1:30:00
Sprints Big Gear + Tempo

Ride in Zone 1-2 / 85 rpm+. In your warm-up perform 3 x 8 sec warm-up sprints at 90%. Main set: perform 3 x 10-12 sec Seated Sprints (53 x 14 or 15) starting from 10 mph (16km/h) and 3 x 10-12 sec Standing-Start Sprints (53 x 12 or 13) starting from 0-2 mph (0-5 km/h).
All sprints at 100%. Ride easy for 4-5 minutes between sprints. Stop if any knee or other abnormal pain.
After sprints ride 30 minutes in Big Gear Zone / 65-75rpm. Warm-down 5-10 minutes in Zone 1 / 95-110rpm.

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