This plan revolves around the 2016 Texas Cyclocross calendar. I can also be used for any region with weekend races. Using their current power zones athletes can make performance improvements as well as manage a race heavy schedule to ensure growth and recovery.
Very easy ride! Just spin the legs.
No pressure on the pedals and no lactate in the legs. <55% of FTP/<68% of FTHR
Spend 15-20 minutes stretching. Hips, hamstrings, quads, calves, IT, shoulders, and chest. See the link for suggestions. https://www.youtube.com/watch?v=1VCM7xnL2QY
1.5 Hour ride with 20 minutes of sweet spot work A nice easy warm up then do 2 X 10 minute Sweet Spot efforts. -- 2 X 10 minutes Sweet Spot efforts with 10 minutes rest in between efforts.
Find a clear route with minimal interruptions for at least 10 minutes.
Warm up for 10 minutes in zone 1 with a fast cadence, 95-105 rpm
Ride 45 minutes at tempo pace (76-94% FTP)
then 10 min rest in zone 1.
Then, 1 X 10 minute threshold (100-105% FTP) effort at 5 rpm above normal cadence.
Warm down for 15 minutes in zone 1 easy spin
Make sure you are warmed up with shorter but progressively increased effort as you go within the first 30 min. Don't do more than :45 to an 1:00 of these skills and feel free to mix them up as you like. Find a nice big grassy area with some terrain variation. Focus on smoothness and maintaining forward momentum. practice at fast and slow speeds but remember that more speed usually means a smoother remount. 10 x dismounts and remounts on the standard - left side. Don't lift the bike, just hop on, get your pedal, hop off, and repeat. 10 x dismounts and remounts on the non standard - right side. Don't lift the bike, just hop on, get your pedal, hop off, and repeat. 10 x dismounts and remounts alternating sides. Don't lift the bike, just hop on, get your pedal, hop off, and repeat. 5 x dismounts and remounts with a few strides of running and a lift of the bike over a [simulated] barrier 5 x dismounts and remounts on an uphill approach with a few strides of running and a lift of the bike over a [simulated] barrier 5 x dismounts and remounts on a downhill approach with a few strides of running and a lift of the bike over a [simulated] barrier 5 x dismounts and remounts with a lift and carry of the bike up a set of stairs 5 x Find a grassy slope. Start at the top of the slope, descend at an angle to the bottom and climb back up to the top simulating an off camber section of the course. 5 x Find a tree or rock to perform a sharp turn around. Focus on down shifting into the turn and accelerating smoothly and efficiently out of the turn. 5 x Simulate the width of a cyclocross course through a turn using rocks or trees as a guide. Practice holding speed, pedaling through the turn, and utilizing outside/inside/outside techniques to enable this. Optional - create a slalom course around trees, obstacles, playgrounds, rocks, clothing, water bottles etc. With one hand off the bike and holding your water bottle, practice your cornering through the obstacle course one handed. Optional - in a loose gravel or sand section: practice entering, maintaining speed, keeping your weight on the rear wheel and your momentum throughout the length of the sand. Spin out
Warm up for 20 minutes. Ride tempo (80-90% FTP) for 1 hour. Then ride endurance/tempo 65-80% FTP for 1.5 hours. Ride the next hour at Tempo. Then finish the ride easy in zone 1.
Warm-up for 15 minutes at an easy spin. ride for 1.5-2 HR at an endurance pace (zone 2), 60-80% FTP. This is a nice steady but not hard pace.
Within the 2 hours do 5 X 1 minutes at 110 rpm with 3 minutes rest,
Then, 10 X 30 seconds over 110 rpm with 2 minutes rest.
Power will vary but try to stay in zone 2/3
Warm down for 15 minutes at an easy spin.