CX, watt/HR by Output Cycling

Average Weekly Training Hours 12:43
Training Load By Week
Average Weekly Training Hours 12:43
Training Load By Week

Racing Cyclo-Cross is a blast! You get to be a kid again, ride your bike over stuff, splash in mud puddles, get stuck in mud bogs and of course do some fun racing with your friends! It is fast and intense and you are going to push it in order to beat your competition! This plan is for the CX/ road/MTB cyclist that wants a great plan and has between 6-12 hours a week to train. This is an intermediate plan and the workouts are tough, challenging and fun and for certain will make sure you are ready to crush in 'cross! One unique thing about this plan is that it has ‘options’for each weekend, so that if you are racing on Saturday, or Sunday, not racing at all or racing both days, there is an option for you to follow. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.

Sample Day 2
0:19:59
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 2
1:30:00
ENDurance w/ Bursts

WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 10 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 3
1:30:00
Endurance Ride w/ TEMPO

WU: 10 Minutes working into your ENDurance zone (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs

MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 45 minute TEMPO effort (L3 Power 000w-000w / L2 HR 000b-000b, 3-4 RPE) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down.

CD: 10 Minutes of easy spinning

Post Workout: Recovery Shake or Bar

Sample Day 3
0:10:00
Bike "Lifts"

Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight

Sample Day 4
0:30:00
CX Run "Brick"

Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.

Sample Day 4
1:30:00
ENDurance w/ Bursts

WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 10 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (L7 000w). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 5
1:00:00
Active Recovery

Option B & C

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (L1 Power 000w / L1 HR 000b-000b, 1-2 RPE) today, take it easy and look at the scenery.

Dan Backhausen
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Output Cycling Denmark

Output Cycling is a small coaching business dedicated to training all types of cyclists, from the "newbie" to the very experienced elite Cat. 1-rider. All clients (athletes) are assigned a personal coach who, in addition to the actual training, factors in an athlete’s work and personal life for long-term success. All in the efforts needed to achieving the athletes personal goals. We "micro-manage" on a daily routine and pride ourselves of having that "part of the family feeling". Join us.