8 Week (CX) Cyclocross Plan

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

Updated! Get ready for the season with a 8 week Cyclocross plan that will challenge and preprare both beginner to advanced cyclists. Design to progessively build your FTP, VO2 and race specific intensity. Includes cross skills and drills, race simulations, starts, sprints and more!





About BonkWerx Endurance Sports Coaching


Our coaching philosophy focuses on “Feeding the Good Wolf” applied via our process that is both equal parts art and science. We provide individualized structured training, performance data analysis, sport psychology as well as skill development programs designed to create balanced well-rounded athlete. So whether you are to looking to win your age group, ride your first century or race for a national title we are here to help you reach your goals!


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
1:30:00
CX - Sub threshold

Let's start out making sure your aerobic engine is ready to purr and not sputter!
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Do on CX bike, MTB or Fat Bike.

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Warm up:
5-10 mins, ride in Zone 2 / 85 rpm+.
Include 5 minutes in Zone 3 / 90-100 rpm.
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Main set:
Perform 1 x 90-120 minute ride continuously at sub-threshold intensity - (high z3/ low z4) intervals.

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

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

CX requires that skills and technique are second nature. Get after the skills and drills and it will pay off come race day!
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Practice CX skills & drills
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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!
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For cross we will keep the running simple. Get a short run in of approximately 10-15 mins. Focus on good form and smooth rhythmic breathing. Run on trails/off road and in CX shoes/cleats 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 5
1:20:00
Cross Overs for CX 2x20

Let's keep tuning that aerobic engine above and below threshold!
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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

Sample Day 6
1:30:00
Ride on Feel (ROF)

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

Noel Bonk
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BonkWerx Endurance Sports Coaching

BonkWerx Endurance Sports Coaching focuses on “Feeding the Good Wolf” applied via our process that is both equal parts art and science. We provide individualized structured training, performance data analysis, sport psychology as well as skill development programs designed to create balanced well-rounded athlete. So whether you are to looking to win your age group, ride your first century or race for a national title we are here to help you reach your goals!