Cyclocross Base Plan

Author

GC Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

1 X-Train, 4 Bike, 1 Day Off, 2 MTB

Longest Workout

2:30 hrs

Plan Specs

cycling

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:35
Training Load By Week
Average Weekly Training Hours: 07:35
Average Weekly Breakdown

Shayne Gaffney

GC Coaching

I offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your target events or races.

Back to Plan Details

Sample Day 1

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 2

1:00:00
39.7TSS
FTP Test (20 min) *DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
———
MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.

*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

———
COOL DOWN:
-7:30 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 3

1:00:00
62.5TSS
SST: 3x10

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x10 minutes @SST Zone @90+ RPM.
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 5

1:00:00
60.8TSS
Strength: May The Force Be With You

WARM UP: (15 minutes total) -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET (40 minutes) -Every 4 minutes perform a Force Rep (10 total) -Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort! -In between force reps, spin easy at endurance zone ——— COOL DOWN: (10 minutes total) -10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6

2:30:00
127.2TSS
SAT OR SUN OUTSIDE RIDE: E: Endurance/Tempo Ride

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 2 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 7

1:00:00
77.9TSS
CX: VO2 running 5 x 2 min

After you are warmed up...
------
-10 minutes @Tempo on the road or flat and easy trail to get the legs primed.
-Then, from a standing start perform 5 x 2 minutes:
----30 seconds ALL OUT
----1 minute @Threshold
----30 seconds uphill/stair running with bike
----5 minutes rest in between to get back down the stairs and get set up to go. make sure you keep moving throughout this time.
------
Cool-down

Sample Day 8

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Cyclocross Base Plan

$49.95 - Buy Now