8 Week (CX) Cyclocross Plan - Build to Race

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
Training Load By Week


Updated with structured workouts! Cross is here and its time to get ready with an 8-week Cyclocross plan that will challenge and prepare you for the season demands. Designed to progressively build your season start, the plan includes the drills and workouts to get you faster and stronger this season. To get the most out of this plan, it is highly recommended that you have a solid base of fitness before starting.

About BonkWerx Endurance Sports Coaching: 
BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.




For more info contact us at www.bonkwerx.com

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 and do as supersets. For example.

Exercise 1 & 2 - Do 3 sets
Exercise 3 & 4 - Do 3 sets
Exercise 5 & 6 - Do 3 sets

Sample exercises:

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

Sample Day 2
1:20:00
92TSS
Cross Overs for CX

Let's keep tuning that aerobic engine above and below threshold!
-----
Warm up:
15 mins in Zone 2 / 85 rpm+.  
5 minutes in Zone 3 90+ rpm
-----
Main Set:
Perform 2 x 20 minute Cross Over intervals 
85-90 rpm.
During the interval you will alternate 2 mins at sub-threshold and then 2 mins at VO2 for the entire interval
Ride easy for 10 minutes between intervals.
----
Cool down:
5-10 mins of easy spinning

Sample Day 3
1:30:00
67.3TSS
CX Skills and Drill Day

CX requires that skills and technique are second nature. Get after the skills and drills and it will pay off come race day!
-----
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

What? I have to run for CX? Yes! But we'll keep it short and to the point!
-----
For cross we will keep the running simple. Get a short run in of approximately 10-15 mins. Focus on good form, fast feet and smooth rhythmic breathing. Run on trails/off road 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 and do as supersets. For example.

Exercise 1 & 2 - Do 3 sets
Exercise 3 & 4 - Do 3 sets
Exercise 5 & 6 - Do 3 sets

Sample exercises:

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

Sample Day 4
0:35:00
Box Plyo - Basic 1

Plyometric work!

Please remember this is NOT an aerobic workout. It is explosive, take your time between movements and always step down softly from the box.


Use a box that you can jump up that is stable and wide enough to support you. This can be from 12 - 24" high. You may need different heights for the jumps. You can use shin guards if you are worried about striking your shins.

First week - 1 set of 20

Second week - 2 sets of 20
Third week - 3 sets of 20
Fourth week - 4 sets of 20

Do in this order.
1- Double Leg Box Jumps
2 - Single Leg Box Jumps
3 - Seated Double Leg Box Jumps
4 - Seated Single Leg Box Jumps
5 - Speed Shuffle

Sample Day 5
1:15:00
74.3TSS
CX - Z3 to Sweetspot

Let's start out making sure your aerobic engine is ready to purr and not sputter!
-----

Do on CX bike, MTB or Fat Bike.

-----
Warm up:
5-10 mins, ride in Zone 2 / 85 rpm+.
Include 5 minutes in Zone 3 / 90-100 rpm.
-----
Main set:
Ride continuously keeping your intensity from Z3 to 4a sweetspot.

Use a self selected cadence, but don't grind it away!
-----
Any remaining time ride in Zone 2

Noel Bonk
|
BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching provides personalized coaching for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your goals. Founded with a focus on scientific based and athlete-centric coaching, we equip our athletes with the knowledge and methods to help them succeed.