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Indiana Cyclocross Plan 2016


Jacob Paul Rytlewski

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8 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
8:34 hrs 3:30 hrs
Strength x1
0:20 hrs 0:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
8:34 hrs 3:30 hrs
0:20 hrs 0:20 hrs
Day Off
—— ——

Training Load By Week

Jacob Paul Rytlewski

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

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