Cyclocross

Average Weekly Training Hours 04:58
Training Load By Week
Average Weekly Training Hours 04:58
Training Load By Week

The Cyclocross plan has its roots in the Competitor plan; the biggest dif- ference between the two is that you will ramp up more quickly to the point where PowerIntervals become the mainstay of your training. You will also do more of them in a given workout, often in 1 long set instead of split among 2 to 3 sets. Part of the reason is that you’ll likely be coming off a summer season of riding. If you were on the TCTP in the summer, you’ll have that fitness to build on. If you were on another program or just riding when you could, you’re still likely to be more fit in the fall than you were coming out of last winter.

Whether your interval sessions are on the ’cross bike or the road bike, there are cyclocross practice sessions in weeks 4 through 7 if you’re not racing. During these rides, the idea is to spend 30 to 45 minutes on your cyclocross bike practicing your skills (mounts, dismounts, run-ups, sand, turning at high speed on wet grass, etc.) and then going for a 60- to 90-minute road ride on either that bike or your road bike.

Once you hit your prime block of racing, let it all out every time you step to the line. There’s no reason to hold back in week 8 versus week 11. The midweek workouts don’t ask much of your body, so you’ll have plenty of time to recover.

You’ll notice, however, that there isn’t a lot of time spent here on specific skill instruction for cyclocross. As with the other programs in this book, my focus is on the physiological adaptations you need to be successful in your races. I’m making the assumption that you are already experienced with cyclocross racing, or that you will utilize resources like local ’cross clinics and group cyclocross practices to gain hands-on skills instruction.

Sample Day 2
1:00:00
Steady State Intervals 3x8min

60-90 min total ride time

Sample Day 4
1:00:00
Steady State Intervals 3x8min

60-90 min total ride time

Sample Day 6
1:30:00
Group Ride

90-120 minutes.

Group Ride or Endurance Miles

Sample Day 7
1:30:00
Endurance Miles 1.50hrs

90-120 minutes EM over Hilly Terrain

Sample Day 9
1:00:00
Threshold Ladder 3x9 minutes (1/3/5)

60-90 min total ride time

Sample Day 11
1:15:00
Steady State Intervals 3x10min

75-90 minute total ride time

Sample Day 13
0:30:00
Cross Practice

30-45 minutes