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Intermediate (B) Cat 3/4 12 Week Cyclocross Program by Wattage

Author

Ryan Gamm

Length

14 Weeks

Refund Policy

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.

Plan Description

This program is designed for the Intermediate Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 7-11 hrs per week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:07 hrs 2:30 hrs
0:37 hrs 0:30 hrs
—— ——
1:32 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
8:07 hrs 2:30 hrs
0:37 hrs 0:30 hrs
—— ——
1:32 hrs 2:30 hrs

Sample Day 1

1:30:00
Cyclo-cross starts

On various surfaces. Practice race starts. Get clipped in and go for 6 x 30-60 sec all out. 5 min recoveries between efforts.

Sample Day 1

0:15:00
Short Jog 2 min

Walk 5 min, Jog 2 min easy HR should be Z-2 or less, Walk 5 min.

Sample Day 2

1:30:00
Cyclocross Skills

On cross bike practice skills: mount/dismount, barriers, run-ups, trails...etc. Keep wattage at 75% of FTP or lower. Skills not effort today.

Sample Day 3

1:30:00
Sweet Spot

BT: Warmup well then do 3 x 12 min at 88-94% of FTP (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm at 88-94% of FTP (1 min rest) Smooth pedaling. 80-90 rpm.

Sample Day 3

0:15:00
Short Jog 4 min

Walk 5 min, Jog 4 min easy HR should be Z-2 or less, Walk 5 min.

Sample Day 4

1:00:00
Easy ride

Ride Easy at less than 60% of FTP. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 5

1:30:00
Hill ride-long climbs

BT: Hilly course with long climbs. Stay at 75-103% of FTP on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.

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