Cyclo-Cross, CX PRE-season PREP plan for Advanced Cyclists by Hunter Allen
10 weeks - $99.95
Total Hours: 137
Total Hours: 137
Want to get a head start on your Cyclocross season? This is your chance. I have put together Cyclocross training plans for athletes looking for the extra edge heading into their season. This PREP plan will take you through the 10 weeks leading up to the start of your season and will be the perfect edge to get you ahead!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the advanced cyclist in CX, and that has solid fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 10-14 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the advanced cyclist in CX, and that has solid fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 10-14 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
WEEK 10 - Prep
Basic prep week to build some time on the bike and prepare for week 9 testing. We will be riding endurance miles all week but adding “bursts” in an effort to also start building some strength to better handle the demands of cross. Let’s get in the habit of riding our cross bike on the road to build endurance AND adapt to the bike. WE also begin to do some simple running and bike lifts here to better prepare us for the season. Click the paper clip above for exertion guidelines, as well as a breakdown of terms, abbreviations, and zones you will see throughout the plan.
Basic prep week to build some time on the bike and prepare for week 9 testing. We will be riding endurance miles all week but adding “bursts” in an effort to also start building some strength to better handle the demands of cross. Let’s get in the habit of riding our cross bike on the road to build endurance AND adapt to the bike. WE also begin to do some simple running and bike lifts here to better prepare us for the season. Click the paper clip above for exertion guidelines, as well as a breakdown of terms, abbreviations, and zones you will see throughout the plan.
Workout #2 : Other
INSTRUCTION KEY - Setting FTP In Training Peaks
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as thi swill allow you to continually update your training zones Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as thi swill allow you to continually update your training zones Follow this link for the video: http://www.youtube.com/watch?v=b8WYmYUjcn8&feature=youtu.be
Workout #3 : Bike
ENDurance w/ Bursts
Planned Time: 1:45:00
WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:45:00
WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #4 : Run
CX Run "Brick"
Planned Time: 0:30:00
Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
Planned Time: 0:30:00
Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
Workout #5 : Strength
Bike "Lifts"
Planned Time: 0:10:00
Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight
Planned Time: 0:10:00
Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight
Workout #6 : Bike
Endurance Ride w/ TEMPO
Planned Time: 1:30:00
WU: 10 Minutes working into your ENDurance zone (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 60-75 minute TEMPO effort (L3 Power 000w-000w / L2 HR 000b-000b, 3-4 RPE) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down. CD: 10 Minutes of easy spinning Post Workout: Recovery Shake or Bar
Planned Time: 1:30:00
WU: 10 Minutes working into your ENDurance zone (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 60-75 minute TEMPO effort (L3 Power 000w-000w / L2 HR 000b-000b, 3-4 RPE) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down. CD: 10 Minutes of easy spinning Post Workout: Recovery Shake or Bar
Workout #7 : Bike
ENDurance w/ Bursts
Planned Time: 1:45:00
WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE)) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
Planned Time: 1:45:00
WU: 10 Minutes working Endurance (L2 Power 000w-000w / L2 HR 000b-000b, 2-3 RPE)) with 2 x 1 minute Fast Pedals to wake up legs MS: Today is simple, ride prescribed time in the ENDurance Zone (L2 Power 000w – 000w / L2 HR 000b-000b, 2-3 RPE). To build and maintain strength, try to complete 15 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (000w, Maximal RPE). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
Workout #8 : Run
CX Run "Brick"
Planned Time: 0:30:00
Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
Planned Time: 0:30:00
Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
Workout #9 : Day Off
Rest Day