This is a test for you to find your current FTP power number. Do this test either on a trainer or flat section of road with no interruptions.
Ride in an easy gear for 10 mins Zone 1/90+ rpms. Following the 10 mins do 3 x 1-minute high cadence "fast pedals" with a minute rest between (100+ rpms). Recover for 5 minutes in an easy gear Zone 1/90 + rpms
MS1: Ride 5 minutes all out, but not so hard that you can't complete the interval. Recover for 10 minutes in an easy gear Zone 1/90+ rpms
MS2: 20-minute all out time trial effort. Aim to keep pace between 90-95 rpms. Pace out your effort so you are not going too hard in the beginning. By the end of the 20 minutes you should have given everything you have.
Cool down: IMPORTANT - 10 to 15 minute of easy riding.
Let's keep tuning that aerobic engine with some classic work just above and just below threshold!
15 mins in Zone 2 / 85 rpm+.
5 minutes in Zone 3 90+ rpm
Perform 2 x 20 minute Cross Over intervals
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.
5-10 mins of easy spinning
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 in your practice.
- off camber turns
- standing starts. Try out different gearing, starting crank position and clipping in.
- 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.
Ride any extra time at Zone 2 (endurance)
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.
You need to turn big gears to go fast in the grass!
-----Side note: If you are doing on Zwift you can do a 8 minutes climbing repeats. Use the u-turn at the end of the 8 mins and ride down for recovery.
Warm up: Progressive warm-up for 10 mins
Main set 1:
2 sets of 8 minutes in Zone 3 / 65-85 rpm followed by 2 minutes spinning in Zone 1-2 / 110-120 rpm in between.
Stay seated and change hand position every 2 mins. Stop if any knee pain.
MS 2: Ride any remaining time in prescribed zone. Self Selected Cadence
Cool down - easy riding 10 mins
A strong and stable core is extremely 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
1/2 Turkish Get-ups
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