This plan is designed to be used in the midst of the cyclocross season. There are more rest days and lower volume than a pre-season or early season plan. The total hours look larger because of days with racing versus training options, For this plan, it will be up to you to adjust for training days versus race days on the weekends (or if you have a mid week series). There are workout or race options on both days, you can just ignore or delete the thing that is not applicable for you. The weekly hours are approximately 10 per week on the bike and 1 hour per week of cross training.
This can be done outside or on the trainer. Really easy pedaling in Z1 HR. Z2 max. Just getting the legs spun out as part of an easier week or pre-race preparation.
Easy warm up.
During the first hour:
5 x 1 min high cadence (110+ rpm), 1 minute Rest in Between.
Then do 3 x 3 min at Power Zone 4 with 5 min rest in between.
Then do 2 x 30 seconds all out pace, Power Zone 5/6
And finally one more set of 5 x 1 min high cadence (110+ rpm) with 1 minute rest.
Then, roll to a steady climb to start a 20 minute all out effort. Pace yourself well by not going too hard in the first few minutes of the effort and trying to empty the tank by the end of the 20 minutes. You can gauge power and heart rate based off your current zone 4s but most importantly you should be gauging your perceived effort as all out for that timeframe.
Finish your ride with a nice easy spin down and remember to drink well and eat throughout the whole ride.
EASY, EASY, EASY. This is a run specific to your cross racing. Do not worry about distance. Walk at least 5 minutes of the total time. This can be as simple as going around the block 2 or 3 times.
Here is a good ride to do on the road or on a trainer.
10-15 warm up. Zone 1-2
Then do 2 sets of these. Alternate between being seated and being out of the saddle.
40 seconds ON all out. Max Zone.
20 seconds OFF Recovery Zone 1, Super Easy.
10 minutes rest in between sets.
Finish the ride spinning easy the last 10-15 min
Nice warm up at comfortable cadence and speed for Z1-Z2. Then do 5 sets of 1 minutes 110+ RPM with 1 minute regular cadence in between. Ride in Z1-Z2 for 10-15 minutes. Repeat the 5 sets of 1 minutes high cadence 1 minute rest. Cool Down.
Get to your race plenty early to get on the bike and pre ride a few laps. Then find some good road and continue to spin your legs out to get your blood flowing and be warmed up. During the warm up do 5 x 2 minutes 110+ RPMs 1 minutes between reps Then do 6-8 force pedaling efforts - Low cadence of 40-50 RPMs and push the pedals for 10-12 pedal strokes. Then practice your start 3-5 times at about 80% of real race pace. Spin around for another 10 minutes easy Make sure you leave plenty of time to get to ready and get to your start.
Concentrate on being smooth throughout your race. Look through the turns and let your body follow your eyes. Stay on top of your gearing in and out of corners so you can maintain speed. And remember that technique is more important than raw speed at any given point in a cross race.