Mid Atlantic CycloCross- 2012 Season
23 weeks - $200.00
Total Hours: 292
Total Hours: 292
This is a training plan for the cyclocross racer competing in the mid atlantic region from Virginia up to New Jersey. Plan ends on Dec 30, but for those looking towards Nationals or other near term goal, plan can be easily modified.
Send me an email at coach@gofullgas.com
Send me an email at coach@gofullgas.com
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 : Run
Custom
Planned Time: 0:30:00
30 min steady run
Planned Time: 0:30:00
30 min steady run
Workout #2 : Bike
Cruise intervals
Planned Time: 1:15:00
BT: Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 4-5a zones (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero position.
Planned Time: 1:15:00
BT: Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 4-5a zones (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero position.
Workout #3 : Bike
2hr Steady State
Planned Time: 2:00:00
Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.
Planned Time: 2:00:00
Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.
Workout #4 : Bike
Big gear climbs
Planned Time: 2:00:00
BT: Ride several 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone.
Planned Time: 2:00:00
BT: Ride several 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone.
Workout #5 : Run
30-30s
Planned Time: 0:30:00
BT: Warm-up well and then run 15-20 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored.
Planned Time: 0:30:00
BT: Warm-up well and then run 15-20 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored.
Workout #6 : Bike
1 Hour Easy Ride
Planned Time: 1:00:00
Keep it in the Little Ring. CP120, 90rpms, nice and easy does it.
Planned Time: 1:00:00
Keep it in the Little Ring. CP120, 90rpms, nice and easy does it.
Workout #7 : Bike
Easy ride
Planned Time: 2:30:00
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
Planned Time: 2:30:00
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
Workout #8 : Bike
Moderate group ride
Planned Time: 3:00:00
Group ride. Sit-in today. No hard, sustained pulls. Mostly 1-3 zones. Avoid 5 zone.
Planned Time: 3:00:00
Group ride. Sit-in today. No hard, sustained pulls. Mostly 1-3 zones. Avoid 5 zone.
Workout #9 : Strength
SM, 2 sets
Planned Time: 1:00:00
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU or see Joe Friel's Training Bible book.
Planned Time: 1:00:00
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU or see Joe Friel's Training Bible book.