BonkWerx - 8 Week Cyclocross Plan

Average Weekly Training Hours 08:33
Training Load By Week
Average Weekly Training Hours 08:33
Training Load By Week

Get ready for the season with a 8 week Cyclocross plan that will challenge both beginner to advanced cyclists. Born out of the cold, snowy and muddy hell typically found in the North East during cross season, this plan will build threshold power and muscular endurance as well as simulate racing skills and intensity. The plan assumes you have a solid base or foundation of cycling fitness and are able to train from 7-10 hours a week.

Includes:
Cross Specific Work Outs: 1/2 race simulations, Starts, Sprints, etc... 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 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
1:30:00
CX - threshold with short sprints

Do on CX or Road bike Warm up: Ride in Zone 2 / 85 rpm+.  Include 5 minutes in Zone 3 / 90-100 rpm.  Main Set:  Perform 2 x 20 minute Threshold (high Z3/low Z4) intervals / 95 rpm+.  Every 5 minutes accelerate sprint for 10 seconds. Increase sprint intensity so that final sprint is at 100%. Recover 10 sec before going back in threshold work. Cool down: Ride easy for 10 minutes between intervals.

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

Get a short run in of approximately 10-15 mins. Focus on good form. Run in CX shoes/cleats if possible

Sample Day 3
1:30:00
CX Skills and Drill +50

Practice CX skills & drills

Include:
50 - 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 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 5
1:30:00
Ride on Feel (ROF)

Ride on feel today - CX, Mt., Fat or Road. Minimize any time above zone 4.

Sample Day 6
1:20:00
Cross Overs for CX 2x20

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 sun-threshold and then 2 mins at VO2 for the entire interval (15 mins)
Ride easy for 10 minutes between intervals.
Cool down:
5-10 mins of easy spinning

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.