BonkWerx - 12 week Cyclocross (CX) Training for Cat 3, 4, and 5 plus bonus strength plan.

Average Weekly Training Hours 09:50
Training Load By Week
Average Weekly Training Hours 09:50
Training Load By Week

#Crossiscoming Get ready for the season with a 12 week Cyclocross plan that will challenge both beginner to advanced (Cat 5,4 & 3) cyclists. Born out of the cold, snowy and muddy hell that is found in the North East during cross season, this plan will help you build race specific fitness. The plan is created to progressively challenge you and help you develop functional threshold power, strength and muscular endurance. Workouts are also designed to simulate racing intensity and cyclocross specific skills that will get you prepared and ready for the season. The plan assumes you have a solid base or foundation of cycling fitness and are able to train from 7-11 hours a week. Plan includes CX specific running and a bonus 12 week "whole body" plyo/strength program designed to work the muscle groups used specifically for cross.

General Program Overview:
Weeks 1-4 > Focus on building functional strength on and off the bike
Weeks 5-8 > Increased intensity and race specific drills
Weeks 9-12 > Race intensity and race prep
Includes:
- 12 week strength program. Designed to create "whole body" strength, includes weight and plyometric exercises w/video links.
- Cross Specific Work Outs: Race simulations, Starts, Sprints, Intervals and more. Design to build your FTP, VO2 and race specific intensity.
- Skills & Drills days.
- Running workouts

Sample Day 1
0:15:00
CX - Core/abs work

A strong and stable core is extemely important when it comes to cyclocross. Please choose 6 core exercises (your choice) and do as supersets.  Track exercise and reps in Training Peaks notes.

Superset example.

Superset 1) Exercise 1 & 2 x 3 sets
Superset 2) Exercise 3 & 4 x 3 sets
Superset 3) Exercise 5 & 6 x 3 sets

Sample exercises (not an exhaustive list)

Plank
Side Plank
1/2 Turkish Get-ups
Crunches
Bicycles
Leg lifts
Mountain Climbers
Bear Walks

Sample Day 1
0:35:00
"Bonk-Lifts"

Email coach@bonkwerx.com for plan if not attached.  
See program: alternate A and B days, do up to 2 times a week.
- Warm up properly with 1 to 2 light sets of each exercise.
- None of these sets are taken to failure. This isn't a bodybuilding program, but one designed to increase progressive strength. 
-Your goal is to increase the weight you lift by 2 1/2 - 5 pounds each workout once you are able to do complete all sets/reps.
- If you can not reach all reps for all sets - lower the weight
- Starting weight is normally 40-50% of 1 rep max.
- Focus on good form first,

Sample Day 2
1:30:00
FTP Development 2 x 20

This workout is designed to help increase your functional threshold power aka "Sweet spot" training.

Warm up:
15mins, include in your warmup, 3x high cadence spin ups. 

Main sets:
Ride at 85% of FTP.
Keep cadence around 90 rpms 
Ride 2 intervals of 20 mins each with 5 mins Z2 (easy) between each intervals. 

Cool down:
Ride 10-15 mins in Zone 2 90-100 rpm

Sample Day 3
1:30:00
CX Skills and Drill +25

Practice CX skills & drills 

Include:
25 - mounts/dismounts
10 - standing starts. Try out different gearing, starting crank position and clipping in.
25 - suit case lifts. This is lifting you bike up and setting it down as you would when lifting it over a barrier. Right arm should be in front of saddle, not over it.

Sample Day 3
0:15:00
Run on Feel - Short

For cross we will keep the running simple. Get a short run in of approximately 10-15 mins. Focus on good form and smooth rhythmic breathing. Run on trails/off road and in CX shoes/cleats if possible.

Sample Day 4
0:15:00
CX - Core/abs work

A strong and stable core is extemely important when it comes to cyclocross. Please choose 6 core exercises (your choice) and do as supersets. Track exercise and reps in Training Peaks notes.

Superset example.

Superset 1) Exercise 1 & 2 x 3 sets
Superset 2) Exercise 3 & 4 x 3 sets
Superset 3) Exercise 5 & 6 x 3 sets

Sample exercises (not an exhaustive list)

Plank
Side Plank
1/2 Turkish Get-ups
Crunches
Bicycles
Leg lifts
Mountain Climbers
Bear Walks

Sample Day 4
0:35:00
"Bonk-Lifts"

Email coach@bonkwerx.com for plan if not attached.
See program: alternate A and B days, do up to 2 times a week.
- Warm up properly with 1 to 2 light sets of each exercise.
- None of these sets are taken to failure. This isn't a bodybuilding program, but one designed to increase progressive strength.
-Your goal is to increase the weight you lift by 2 1/2 - 5 pounds each workout once you are able to do complete all sets/reps.
- If you can not reach all reps for all sets - lower the weight
- Starting weight is normally 40-50% of 1 rep max.
- Focus on good form first,

Noel Bonk
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BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching was created to help athletes of all abilities perform at their best. We work with cyclists, triathletes and multi-sports athletes from around the world who are looking for a professional and personalized coaching experience. Our coaching philosophy focuses on the mantra of “Feeding the Good Wolf” applied via our process that is both equal parts science and art.