Updated with power-based structured workouts!
Cyclocross races are typically won or lost through your ability to sustain short HARD efforts, so its time to get the body ready with a plan designed with the right mixture of high-intensity work that will challenge and prepare you for the demands of the season!
Our 8-week plan will progressively build your fitness and help you achieve your season goals through skill drills, core work, plyometric and race-specific interval workouts.
Get you race ready this season!
-Intervals designed to raise both your threshold and VO2Max power
-Basic Run Workouts
-Basic Plyometrics training
To get the most out of this plan, it is highly recommended that you have a solid foundation of fitness before starting.
About BonkWerx Endurance Sports Coaching:
We offer personalized coaching programs for cyclists and triathletes of all abilities. We also provide professional level bike fitting, performance testing, seasonal training plans and consultations to fit your needs. Our coaches focus on scientific-based and athlete-centric methods that are proven by results and that equip our athletes with the training and knowledge to help them achieve their goals.
For more info contact us at www.bonkwerx.com
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