Cyclocross: Race 'n Recover Plan - Intermediate
Author
by Frank Overton of FasCat Coaching
All plans by this CoachLength
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
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Summary
Includes Structured Workouts
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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.
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Includes CX Skills Rides on Tuesday with drills and then a Wednesday Worlds or Hard CX Specific Interval Workout on Wednesdays.
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Openers for the race on Friday, Race Saturday and/or Sunday + an Endurance Ride on Sundays if you aren't racing.
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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
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Questions about this training plan? Email/call: help@fascatcoaching.com or 720.406.7444
Stats
Sample Day 1
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 2
[or plan B if workout below if you are SOLO or on the trainer]
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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
3 sets of 8 x 20 sec on 10 sec off Full Gas!! 5 min rest b/w sets
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170% of your FTP (yes, they are hard)
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Some of the best race specific training. A 2:1 Work/Rest Ratio makes these extremely taxing, but will make you FAST!
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Read the Training Tip here:
https://fascatcoaching.com/tips/tabata-intervals/
Sample Day 3
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
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
Sample Day 5
Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
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After you finish this warm up go direct to the staging area to relax and focus.
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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.