A 4 Week "Race and Recover" Plan for the Cyclocross Athlete racing four Weekends in a Row. This plan includes Yoga and Foundation work for your core, back, recovery & bike handling skills + 1 Whole Completely OFF day per week. - Includes CX Skills Rides on Tuesday with drills and then a Wednesday Worlds or Hard CX Specific Interval Workout on Wednesdays. - Openers for the race on Friday, Race Saturday and/or Sunday + an Endurance Ride on Sundays if you aren't racing. - The plan concludes with a Regeneration WEEK which all athlete should take every 3-4 weeks. This plan can be repeated for the duration of the CYCLOCROSS Season
In a grassy park make up a mock CX course - 5 Race Start Practices (start with a foot down) and HAMMER for 15 seconds - 15 Dismount and Remounts - Tons of cornering! - Besides the race starts everything else is predominantly Zone 2
OK, join a hard mock race group ride or rally your friends for you own. Here's what you are after:
Two ~ 20 minute Race Efforts on a 4-6 minute cx course that includes a race start, cornering, dismounts and remounts. Bonus is a volleyball for sand pit practice!
After the first 20 minuter, cool down in Zone 2 for at least 10 minutes and then go again.
Each time you can work on your cx skill while going hard in order to flush out your weaknesses and hone your skills at race pace
3 sets of 8 x 20 sec on 10 sec off Full Gas!! 5 min rest b/w sets
170% of your FTP (yes, they are hard)
Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
Read the Training Tip here:
Pre-Race Openers - :2 x 1 min ON, FULL GAS, 2 min OFF, - then 10 min Zone 2 recovery - then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF - Also perform 2-3 race starts from an imaginary start line for 10 seconds. Get in the ZONE ! ! !
Developing your CX warm up routine. You have two goals: 1) Course Inspection 2) Traditional Warm Up [30 min zone 2 with progressive 3 min TEMPO > SST efforts then 2 x 30 sec 1 min OFF Really hard] Sometimes you can warm up and inspect the course at the same time. Other races you can't for whatever reason (course is closed, weather, etc..) Develop your own routine and after 2-3 races it will become habitual and no stress.
Primarily Zone 2 today, presuming you are tired from the race yesterday.
You have the freedom to ride longer/harder but be cognizant of how well you feel this Tuesday: recovered or not.