8-Week Cyclocross Training Plan
Author
melissa ross
All plans by this CoachLength
8 Weeks
Typical Week
4 Bike, 3 Day Off
Longest Workout
1:30 hrs
Plan Specs
cycling cyclocross intermediate
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Summary
The Cross season is here! This 8 week cross specific plan will take you through the season. You will spend time working on cyclocross skills and specific intervals to simulate the high intensity efforts you will do during the race. You can use heart rate or a power meter for this program. For personal coaching, personalized plans, weekly feedback, nutrition or wellness coaching, please visit www.potentialenergytraining.com. Good luck and have fun!!
Stats
Sample Day 1
Practice your cross skills in a grassy park that offers a place to work on dismounts, remounts, barriers, hills, and a sand pit if possible.
Do 30 dismounts and remounts (mixture of barriers/hills)
Sample Day 2
Start your warm-up 40 min before your field test.
Spin easy for 10 minutes to get the legs moving. Then do:
2x10 min ON, 5 min OFF @ Sweet Spot.
Spin for 5 min easy.
Sample Day 2
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determining training zones.
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season. Your goal is to put out the hardest effort you can for 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
Sample Day 3
Let's work on your core strength today- here are some suggestions:
V-sits:
http://killercoach.com/wp-content/uploads/2017/05/V-sit-variations.pdf
Monster Walks:
http://killercoach.com/wp-content/uploads/2017/05/Monster-Walks-with-Rubber-Band.pdf
Single Leg Deadlifts:
http://killercoach.com/wp-content/uploads/2017/05/Single-Leg-Deadlifts-with-weighted-ball.pdf
perform 3-6 sets of each
Sample Day 3
Work on stretching your hamstrings, hips and calves today....A little foam rolling goes a long way too.
Check out this helpful video: https://vimeo.com/214200414
Sample Day 4
Pre-Race Openers. Short quick intervals, designed to "open" your legs up for the very next days race pace efforts. Do these on your CX bike on the course (if possible). Openers: 2 x 1 min ON, FULL GAS, 2 min OFF, Then 10 min Zone 2 recovery, then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF. Also perform 2-3 race starts from an imaginary start line for 10 seconds. Get in the ZONE ! ! !
Sample Day 6
Today is your pick on what type of ride you'd like to do! Have fun!