Cyclo-Cross In Season Race Program (Cat 3)
12 weeks - $96.95
Total Hours: 171
Total Hours: 171
If you are a Cat 3 cyclo cross racer and want to gain fitness or get over a plateau during race season, then this program is for you!
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a cyclo cross regional and state championship series.
This program is designed by Endurance Coach, Professional Mountain Bike Racer, and Cat 1 Cyclo Cross racer Drew Edsall of www.coachdrewedsall.com . Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines including cyclo cross, mountain biking, and triathlon racing.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 9-12 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road, cyclo cross, or mountain bike. They can also be done indoors if need be, but best done outdoors.
In this plan you will have the option to race Saturday and Sunday of every week or do two solid workouts for the weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*9-12 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing hard training rides every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Friday, Saturday, Sunday)
*1 off day per week(Thursday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
This in season race program will fit you well if you are racing multiple races within the next 3 months such as those seen in a cyclo cross regional and state championship series.
This program is designed by Endurance Coach, Professional Mountain Bike Racer, and Cat 1 Cyclo Cross racer Drew Edsall of www.coachdrewedsall.com . Drew is a noted mountain bike stage racer, XC racer, and endurance athlete with experience in many disciplines including cyclo cross, mountain biking, and triathlon racing.
To do well on this program, you will currently need to be training 8-12 hours a week and have the dedication and commitment to put in 9-12 hours on the bike.
You will need access to a heart rate monitor and will need to know how to use it. You can do all of the training on a road, cyclo cross, or mountain bike. They can also be done indoors if need be, but best done outdoors.
In this plan you will have the option to race Saturday and Sunday of every week or do two solid workouts for the weekend. The plan is based around training principles proven to help improve your fitness while racing in season and also help get you over a plateau.
With this program you will also receive nutritional information, a detailed description of heart rate zones, and a start-up guide that introduces you to interval training.
Expect the following from this plan:
*9-12 hours of riding per week
*3 months of pre-designed workouts with the option of racing or doing hard training rides every weekend
*6 days of riding per week(Monday,Tuesday, Wednesday, Friday, Saturday, Sunday)
*1 off day per week(Thursday)
*All rides that are longer than 2 hours will be scheduled on weekends
*Rides during the week range from 1-2 hours
*Clear and precise instructions on how to execute each workout
*You are required to read the Introduction to Training prior to starting the program. You will have access to this attachement once you have purchased the program.
*When looking at the graph below you will recognize that the hours on the schedule appear longer then what I have described above. This is because the hours are based on both the racing workouts and optional hard workouts combined. Most weeks will be 3 hours shorter then shown on the graph below. Every week you will have two workouts on Saturday and two workouts on Sunday. If you have a race that weekend, then you do the race specific workouts on Saturday and Sunday(1 workout each day). If you don't have a race, then you do the other workouts those days. This is all specified in the start up document also.
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 : Bike
Zone 1 or less recovery ride
Planned Time: 1:00:00
Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.
Planned Time: 1:00:00
Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.
Workout #2 : Bike
30 minute LT bike test
Planned Time: 1:50:00
Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Look over your Start Up Document to where you need to put your threshold heart rate to establish your training zones. Finish the workout with easy spinning zones 1-2 only.
Planned Time: 1:50:00
Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Look over your Start Up Document to where you need to put your threshold heart rate to establish your training zones. Finish the workout with easy spinning zones 1-2 only.
Workout #3 : Bike
CX easy-moderate effort on singletrack or CX course
Planned Time: 1:40:00
For today's workout, find a CX course or an easy 4-5 mile section of mtn bike singletrack. Ride zones 1-3 working on your technique on the bike. Look into the turns, brake before/after the turns(not into them), approach the turns with the proper pace, and experiment with the fastest lines on the course. Work on carrying your momentum as well as possible. You should be doing very little braking on the course. Today is also a good day to experiment with your tire pressure. Bump the pressure up 2 lbs, practice a loop, then bump it down 2 lbs from the original point. How did it feel? Did the bike corner better/worse? Learn from this and make the proper adjusments.
Planned Time: 1:40:00
For today's workout, find a CX course or an easy 4-5 mile section of mtn bike singletrack. Ride zones 1-3 working on your technique on the bike. Look into the turns, brake before/after the turns(not into them), approach the turns with the proper pace, and experiment with the fastest lines on the course. Work on carrying your momentum as well as possible. You should be doing very little braking on the course. Today is also a good day to experiment with your tire pressure. Bump the pressure up 2 lbs, practice a loop, then bump it down 2 lbs from the original point. How did it feel? Did the bike corner better/worse? Learn from this and make the proper adjusments.
Workout #4 : Day Off
relax
Planned Time: 0:00:00
Relax. Off Day
Planned Time: 0:00:00
Relax. Off Day
Workout #5 : Bike
4 x 90 second Taper Intervals
Planned Time: 1:20:00
Ride easy for most of the time. Within the workout include 4 x 90 second Zone 4 intervals. Build into these slowly. Take 3 minutes recovery between each. These aren't meant to be all out intervals. Slowly build up to projected race pace during the 90 second intervals. Be careful not to go all out on them. You should feel prepped, but not "exhausted" for this weekend's race or hard workouts. Finish the workout with easy spinning zones 1-2 only.
Planned Time: 1:20:00
Ride easy for most of the time. Within the workout include 4 x 90 second Zone 4 intervals. Build into these slowly. Take 3 minutes recovery between each. These aren't meant to be all out intervals. Slowly build up to projected race pace during the 90 second intervals. Be careful not to go all out on them. You should feel prepped, but not "exhausted" for this weekend's race or hard workouts. Finish the workout with easy spinning zones 1-2 only.
Workout #6 : Bike
Ride 50% Zone 2 Endurance Ride
Planned Time: 3:00:00
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Planned Time: 3:00:00
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Workout #7 : Race
Race
Planned Time: 1:40:00
Warm up 20-30 minutes including 3-5 x 60-90 second race pace build ups. Take 2 minutes rest between each. Show up to the line 10 minutes before your start. Race smart! Cool down afterwards with a very easy 20 minute spin zones 1-2 only. Get a solid recovery drink in immediately also containing 90+ grams of carbs or more within the first hour after the race.
Planned Time: 1:40:00
Warm up 20-30 minutes including 3-5 x 60-90 second race pace build ups. Take 2 minutes rest between each. Show up to the line 10 minutes before your start. Race smart! Cool down afterwards with a very easy 20 minute spin zones 1-2 only. Get a solid recovery drink in immediately also containing 90+ grams of carbs or more within the first hour after the race.
Workout #8 : Race
Race
Planned Time: 1:40:00
Warm up 20-30 minutes including 3-5 x 60-90 second race pace build ups. Take 2 minutes rest between each. Show up to the line 10 minutes before your start. Race smart! Cool down afterwards with a very easy 20 minute spin zones 1-2 only. Get a solid recovery drink in immediately also containing 90+ grams of carbs or more within the first hour after the race.
Planned Time: 1:40:00
Warm up 20-30 minutes including 3-5 x 60-90 second race pace build ups. Take 2 minutes rest between each. Show up to the line 10 minutes before your start. Race smart! Cool down afterwards with a very easy 20 minute spin zones 1-2 only. Get a solid recovery drink in immediately also containing 90+ grams of carbs or more within the first hour after the race.
Workout #9 : Bike
CX TT's
Planned Time: 2:00:00
Warm up 30 minutes of zone 1-2 spinning. Then go to a course that is as close to a CX course as possible (should include a field with multiple turns, one forced dismounting area, and some road/fireroad within it). If you don't have a course, do your best to create your own with either mtn bike singletrack and/or cones. After your warm up, perform the following on the course. 3 x 10 minute TT efforts on the course. Take 5 minutes rest between efforts. Practice your turns, and proper pacing. Look into the turns, brake before (not into) the turns, and accelerate when coming out of the turn. Experiment with different lines and try to get faster and more efficient. This doesn't mean going harder! It means riding/racing smarter! Brake only when needed, and approach the turns with the proper speed. Being efficient on the cross bike is very important, so practice it now. Finish the workout with easy spinning zones 1-2 for the remainder of time.
Planned Time: 2:00:00
Warm up 30 minutes of zone 1-2 spinning. Then go to a course that is as close to a CX course as possible (should include a field with multiple turns, one forced dismounting area, and some road/fireroad within it). If you don't have a course, do your best to create your own with either mtn bike singletrack and/or cones. After your warm up, perform the following on the course. 3 x 10 minute TT efforts on the course. Take 5 minutes rest between efforts. Practice your turns, and proper pacing. Look into the turns, brake before (not into) the turns, and accelerate when coming out of the turn. Experiment with different lines and try to get faster and more efficient. This doesn't mean going harder! It means riding/racing smarter! Brake only when needed, and approach the turns with the proper speed. Being efficient on the cross bike is very important, so practice it now. Finish the workout with easy spinning zones 1-2 for the remainder of time.