Cyclo Cross - 16 Week training

Average Weekly Training Hours 09:46
Training Load By Week
Average Weekly Training Hours 09:46
Training Load By Week

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.

Sample Day 1
1:30:00
25mi
Easy ride

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
1:30:00
25mi
Trainer or road--Spin-ups

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
0:30:00
3mi
Recovery Run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 5
1:30:00
25mi
Spin-ups

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
2:00:00
40mi
X-train

Your choice of mode of exercise. Easy breathing and low effort.

Sample Day 7
2:30:00
50mi
Rolling hills seated

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
1:30:00
30mi
Easy ride

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.

Tony Zamora
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Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at www.endorphinhub.com