Indiana Cyclocross Plan 2016

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

This is a cyclocross specific training plan for racing around Indiana. This includes races from the Indy Cross Series and the OVCX Series. It is built to peak around the Indiana State Cyclocross Championships and UCI Cincy 3 Weekend. This is an 8 week plan that will start on Labor Day. This plan is good for an athlete who has a good base in, or road season behind them as it will start with high intensity workouts. In the first 3 weeks the plan also includes cyclocross specific running workouts. The plan focuses on two aspects of cyclocross that are very important. First the efforts. Cyclocross has a very On / Off effect. Efforts in cyclocross are short so the efforts in the plan are short and full gas. Again it is good to already have a solid base in so you can be ready of the demands of the high intensity and very specific workload. Secondly you will work on skills! Skills are very important in cyclocross and really half the race. The better you are on the skills the faster you will go, the more comfortable you will be, you will save energy and etc. It will be good to find a park or place you can set up a mock course.

Sample Day 1
3:00:00
150TSS
Labor Day Ride

Holiday Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun

Sample Day 2
0:20:00
Foundation Work and Foam Rolling

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Follow the link to the video:
http://youtu.be/4BOTvaRaDjI
Do some foam rolling and stretching after the foundation routine.

Sample Day 3
1:30:00
85TSS
Cyclocross Standing Starts - 4 x 15 seconds ON / 90 seconds OFF

Warm up well in Zone 2 for 15 - 20 minutes. Then complete Standing Starts: 4 x 15 seconds ON / 90 seconds OFF. Rest 5 minutes between sets. Rest of ride Zone 2 and cool down.
For the standing starts, slow down to a stop. First effort can be done with a foot down like a start in a cross race. Start in a bigger gear than normal to help build strength. Spin up to over 110 rpm.

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

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

Sample Day 4
1:00:00
40TSS
Cyclocross Skills Day + Zone 2

Riding does not have to be hard. Find a park. Work on remounts and dismounts. Do 10. Do them slow to work on technic for the first 5, then bring up speed. Then do standing starts. Just go 200 meters. Use a very small gear to start. Then do some cornering. Pick obstacles to corner around or ride a trail.

Sample Day 6
1:30:00
85TSS
CX Race Start Practice, 1 Hot Lap

1 x 8 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
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this start sequence continuous for 8 minutes:
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GO! 15 secs, FULL GAS SPRINT, Zone 7
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45 sec, FULL GAS, Zone 6 wattages
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2 min, Zone 5 wattages
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4 min, Zone 4,
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No rest inbetween whatsoever; DON"T let your power drop except when you dismount/remount and corner!!
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In those cases accelerate as hard as you can out of the corner or remount!

Sample Day 7
3:00:00
150TSS
CX Dirt Road Exploration

Dirt Roads, CX bike - Mix of Zone 2 and a Tempo's pace/wattage/HR/RPE.

Can be a group ride. Find some new roads and routes. Mix it up with pavement and dirt. Explore and have fun! Get a good feel of your bike on dirt.

Jacob Paul Rytlewski
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FasCat Coaching

A FasCat coach who has learned through 8 years of experience as a pro racer. Offering Power Based Training for Cycling most specifically for road cyclists, mountain bikers & cyclocross racers

Monthly Personalized Coaching-Silver: include a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: include a premium TP.com account, Weekly traning plan, power file review as uploaded & unlimited phone/email communication