4 weeks to Successful Cyclocross

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week

What's that? You only have 4 weeks to prepare for CX? This is a plan that can get you to the start line ready to take on the challenge of cyclo-cross. Prepared by Source Endurance coaches using similar workouts that have helped clients win multiple CX National Championships in multiple countries.

Sample Day 1
1:30:00
IAT Test. Good luck!

Make sure you ride for a few minutes before beginning this test. Follow this link for your test protocol.

For Heart Rate use Threshold, Friel for Cycling (6)
For Power use Threshold Coggan (7)

http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 2
1:30:00
Endurance Ride, Introduction to training zones

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 4
1:30:00
Sub Threshold work.

Intensity should be maintained during the cadence changes.

5x4min. @ HR, Z4/ Z4. Rest Between Intervals (RBI): 2min. Change cadence every minute: 65, 75, 85, 95rpm.

Sample Day 6
3:00:00
Endurance Ride

Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 7
2:00:00
Threshold work.

Intensity should be maintained during the cadence changes.

5x4min. @ HR, Z5A/ Z5. Rest Between Intervals (RBI): 2min. Change cadence every minute: 65, 75, 85, 95rpm.

Sample Day 8
0:10:00
Run

Don't over think this. Just go run at a talking pace. 10 minute MAX on NEW running shoes. Do not run downhill.

Sample Day 9
1:30:00
Threshold Riding

Intensity should be maintained during the cadence changes.

2x 12min. @ HR, Z5A/ Z5. Rest Between Intervals (RBI): 4min. Change cadence every 2 minutes: 75, 85, 95, 105rpm.

Adam Mills
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Source Endurance

Adam is Source Endurance coach specializing in mass start events for athletes of all abilities and Para. Road races, Mountain bike MTB XC, cyclo-cross (CX), criterium, time trials, enduro, ultra- enduro, gran fondos, and gravel of all sorts.

Adam's clientele includes everyone from beginner to professional. He utilizes the most advanced data analysis tools to interpret your power, heart rate and GPS data to ensure you stay on track and remain successful with your training.