This is a test for you to find your current FTP power number. Do this test either on a trainer or flat section of road with no interruptions.
Ride in an easy gear for 10 mins Zone 1/90+ rpms. Following the 10 mins do 3 x 1-minute high cadence "fast pedals" with a minute rest between (100+ rpms). Recover for 5 minutes in an easy gear Zone 1/90 + rpms
MS1: Ride 5 minutes all out, but not so hard that you can't complete the interval. Recover for 10 minutes in an easy gear Zone 1/90+ rpms
MS2: 20-minute all out time trial effort. Aim to keep pace between 90-95 rpms. Pace out your effort so you are not going too hard in the beginning. By the end of the 20 minutes you should have given everything you have.
Cool down: IMPORTANT - 10 to 15 minute of easy riding.
Warm up/WU: 15 mins - include 4 x 30 seond fast pedals
4 x 2 mins @ VO2max (110-120% of FTP) and into 8 mins at Sweet spot (High Zone 3)
5 min recovery between intervals
10 mins EZ pedaling
Warm up - 20 mins EZ progressive into high zone 2/low zone 3
MS1: 4 x 6 mins at high zone 4 w/ 3 mins rest
CD - 10 mins EZ pedaling
Alternate high Zone 3 (90% FTP) and then up to high Zone 5 (120% ftp) for 90 seconds. Recover Zone 2 and repeat.
A strong and stable core is extremely important when it comes to cyclocross. Please choose 6 core exercises and do as supersets. For example.
Exercise 1 & 2 - Do 3 sets
Exercise 3 & 4 - Do 3 sets
Exercise 5 & 6 - Do 3 sets
1/2 Turkish Get-ups
Please remember this is NOT an aerobic workout. It is explosive, take your time between movements and always step down softly from the box.
Use a box that you can jump up that is stable and wide enough to support you. This can be from 12 - 24" high. You may need different heights for the jumps. You can use shin guards if you are worried about striking your shins.
First week - 1 set of 10
Second week - 2 sets of 10
Third week - 3 sets of 12
Fourth week - 4 sets of 12
Do in this order.
1- Double Leg Box Jumps
2 - Single Leg Box Jumps
3 - Seated Double Leg Box Jumps
4 - Seated Single Leg Box Jumps
5 - Speed Shuffle