Six Weeks till Cyclocross: CX Specific Intervals + Running - Intermediate

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week

A 6 week cyclocross plan to begin in August before the season starts. Includes:
Cyclocross Specific Zone 6/Anaerobic Intervals!
Skills Practice & Race Start Simulations - with demonstrational videos
Run Workouts!
Plyometrics! - with demonstrational videos
Acceleratory Power workouts.
This plan is suitable for the cx athlete that wants to hit it hard and smart before the season begins. Its also just right for the athlete who has completed the Cyclocross Summer Sweet Spot Plan
-
Questions about this training plan? Email/call: help@fascatcoaching.com or 720.406.7444

Sample Day 2
1:15:00
94.8TSS
CX 30/30's Over/Unders: 2 sets

2 sets of 5 x 30 sec ON 30 sec OFF; Full Gas effort! 5 min inb/w sets
-
-First 15 sec, SPRINT! settle for 10 sec then Sprint FG final 5 secs
-
https://www.fascatcoaching.com/tips/cyclocross-interval-workout/

Sample Day 3
1:30:00
89.9TSS
CX Race Start Practice: 1 Hot Lap + CX Skills

1 x 7 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
-
Perform this start sequence continuous for 7 minutes:
-
GO! 15 secs, FULL GAS SPRINT, Zone 7
-
45 sec, FULL GAS, Zone 6 wattages
-
2 min, Zone 5 wattages
-
4 min, Zone 4,
-
No rest inbetween whatsoever; DON"T let your power drop except when you dismount/remount and corner!!
-
In those cases accelerate as hard as you can out of the corner or remount!

Sample Day 4
0:30:00
CX RUN Workout #1

2 sets of 5 x 20 second Hill Repeats
-
no bike, in Running Shoes
-
Find 20-30 sec GRASS HILL and/or Stairs:
-
5 min JOG - Easy!
-
Stretch: Hamstrings & Quads
-
20 Jumping Jacks
-
Run at 85% Race Pace up the Hill for 20 secs
-
WALK down the hill
-
Repeat 4 more times for the 1st set
-
5 min set break, stretch and stretch
-
5 x 20 sec 85% hill repeats
-
Go Home and Roll out your Legs , do Yoga and/or Recovery
-
Read about our Running Workouts:
https://fascatcoaching.com/tips/cyclocross-running/

Sample Day 4
0:30:00
REVO Strength & Conditioning

Standing Activation - Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides https://www.youtube.com/watch?v=oY7v_SpDxcc - Skate :: same as above https://www.youtube.com/watch?v=MElyAbCbmGM - Couch stretch ::Hold 2 min, every day! https://www.youtube.com/watch?v=8GEnBM6BGYg - Long lunge hip opener- same prescription as above https://www.youtube.com/watch?v=Bt_XZHjQeo0 - Double ball to mid back- Set a timer for 4 min and work your way from the bottom of the shoulder blades to the tops. Alternate between putting hands behind head and reaching over head. Find the nastyness! - https://www.youtube.com/watch?v=NyEYhVtC6iY

Sample Day 6
3:00:00
194.1TSS
Field Test: 20 minuter + Anaerobic 1 minuters after the TEST

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
-
For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
-
http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
-
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
-
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 7
3:00:00
150TSS
3 hours Group or Hard Ride

3 hour Group/Team Ride today
-
ALL Zones and Intensities. If no Group head out on your own and choose challenge undulating and/or hilly terrain and push yourself from the bottom to the top of the climbs/sections/segments.
-
A good day to go STRAVA Hunting.

Sample Day 9
1:30:00
59.9TSS
Standing Starts 4 sets of 4 x 15 sec ON 90 sec OFF

4 x 15 seconds ON; 90 seconds OFF
-On days after the gym workouts, we will continue to transfer the strength gained in the gym on to the bike with Standing Start Intervals. These efforts are very similar to the sprint intervals except that you will start the effort from a track stand (0 rpms) and will take a longer rest period between efforts (1:6 work to rest ratio, i.e. 15 secs ON = 90 secs OFF). Standing Start Intervals will help your peak power outputs and give you the ability to respond to attacks, launch counter attacks, and generally be fast.
• 4 sets of 4 x 15 sec on 90 sec off; 5 min between sets
• These intervals are best performed on a stationary trainer or flat wide open roads with no traffic, stop signs, lights, etc.
• Start each sprint from a track stand, a dead stop or slow roll
• Accelerate as hard as possible (Full GAS !!) to a cadence b/w 120-140rpms
• Choose a gear that is challenging at the start but one that allows you to hit a cadence of 120-140rpms by the end of the interval
• Like the sprint intervals above, remain seated (contrary to the name) for the entire interval
• The recovery time in-between intervals (a work to rest ratio of 1:6) is increased to allow for a greater “all out” sprint

FasCat Coaching
|
FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.