Cyclocross: Race 'n Recover Plan - Intermediate

Author

by Frank Overton of FasCat Coaching

All plans by this Coach

Length

7 Weeks

Typical Week

2 Strength, 1 Day Off, 9 Bike, 2 Other

Longest Workout

4:00 hrs

Plan Specs

cycling cyclocross intermediate power based hr based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

A 6 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 + 2Whole 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 includes a Regeneration WEEK which all athlete should take every 3-4 weeks. This plan can be repeated for the duration of the CYCLOCROSS Season
-
Questions about this training plan? Email/call: help@fascatcoaching.com or 720.406.7444

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:50

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.

Back to Plan Details

Sample Day 1

1:30:00
79.8TSS
CX Race Start Practice, 1 Hot Lap

1 x 8 minute Race Starts @ Your Mock Cyclocross Course from the "Start Line",
-
this start sequence continuous for 8 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 2

1:15:00
98.2TSS
Wednesday Worlds w/ Mock Hot Lap Racing

[or plan B if workout below if you are SOLO or on the trainer]
-
Create a simple cyclocross course at your local park or school. Use natural obstacles to make twists, turns, off-camber sections, run ups, etc. The lap should be about 4-5 minutes. Try to get everyone to do a 3-5 hard laps so the total effort lasts 15-20 minutes. Take a 5-10 minute break and do it again

Sample Day 2

1:15:00
75.5TSS
CX Tabatas: 20/10

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:
https://fascatcoaching.com/tips/tabata-intervals/

Sample Day 3

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 4

1:00:00
46.4TSS
CX Openers

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 ! ! !

Sample Day 5

1:00:00
Race!

Sample Day 5

0:30:00
33.6TSS
Cyclocross Warm UP!

Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
-
After you finish this warm up go direct to the staging area to relax and focus.
-
Developing your CX warm up routine.
You have two goals:
1) Course Inspection
2) Traditional Warm Up [see above - 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.

Cyclocross: Race 'n Recover Plan - Intermediate

$49.00 - Buy Now