Cyclo Cross - 16 Week training
Author
Tony Zamora
All plans by this CoachLength
16 Weeks
Typical Week
5 Bike, 1 Day Off
Longest Workout
3:30 hrs
Plan Specs
cycling road cycling
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Summary
This plan is for the beginner to intermediate cyclists looking for a plan to build for cyclocross season.
This can also be a great cross training plan for triathletes looking to have some fun after their racing season!
Plan is based on weekly volume between 7-12 hours, and ramps up to have the athlete peak for an A-Race during the last 2 weeks of training.
Stats
Sample Day 1
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
Sample Day 2
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!
Sample Day 4
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Sample Day 5
Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) x 3 times. Small chain ring. power zones 2-3.
Sample Day 6
Your choice of mode of exercise. Easy breathing and low effort.
Sample Day 7
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Sample Day 8
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.