Cyclo-Cross Cycling Wattage based Power Cyclocross Plan Advanced/Elite 12- 15 hours by Hunter Allen
12 weeks - $99.95
Total Hours: 130
Total Hours: 130
This plan is for the Cyclo-Crosser that wishes CX was 365 days a year. No Joke. This will be hard. Cheaper than one Dugast Tubular & I guarantee it won't flat.
It's an advanced/elite plan for a strong racer already that can handle a solid workload. You want to do this plan and 'lap' the old you at the end of it! You are a very strong Category 3 or higher road racer and/or an Expert Mountain biker or above. This plan is made to prep you for the unique demands of Cyclo-Cross and includes some cross-training workouts including running. This plan isn't for wimps, it's going to make you suffer, sweat and get muddy. And you'll be stronger for it!
It's an advanced/elite plan for a strong racer already that can handle a solid workload. You want to do this plan and 'lap' the old you at the end of it! You are a very strong Category 3 or higher road racer and/or an Expert Mountain biker or above. This plan is made to prep you for the unique demands of Cyclo-Cross and includes some cross-training workouts including running. This plan isn't for wimps, it's going to make you suffer, sweat and get muddy. And you'll be stronger for it!
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
3 by 10 LT CX
Planned Time: 1:30:00
REST DAY! JUST KIDDING! So you want to race Cyclocross. No matter the level you race the paragraph below describes why you have to train for Cross. This Plan is designed for the 1st season racer who really wants to race CX, but isn't building their year around it. A great way to have a blast and develop some incredible fitness. Welcome to the first day of your Cross training plan designed to make you fast as ever on the CX BIKE. Whether your season goal is Masters Nationals or to beat your local nemesis we have designed a plan to make sure you are flying by the end of the season! It's important that you try to do your best and get in all of these workouts. There will be some days that you are going to be tired, some days that it's going to hurt more than ever on the hills, and some days you just don't want to do ab work or go running. Tough. Get it done anyway. This is Cross season and it's not for wimps. You are going to get muddy, wet, bloody and cold. Maybe all in the SAME RACE! Heck, PROBABLY all in the same race. This training plan will make you tougher. It's going to make you tougher physically and mentally. When it's raining and 40 degrees and you stepped in a pile of cow poo on the way to registration, and your significant other is complaining about the crappy weather, you are going to have a BIG inner smile, knowing that this is what you trained for. This is nothing compared to all the intervals you have done. This is nothing compared to all the blood, sweat, and tears you have put into your fitness 'bank'. "Bring it on" you'll say to yourself and have a big old confident smile on your face as you line up to the guys at the start... Fasten your seat belt, time to get ready for the jump to light speed..... WU: 15 minutes easy with a bit of a ramp at the end to get the heart going. HR in the 55-60% range. MS: TIME TO ROLL. CX season is coming. Start out with a 5 Minute effort at VO2max watts (106%+) (and HR 106%+ as well) build up the intensity and blow by the end of the 5 minutes- watts should be 120-130% (HR 115-130%). Get the legs ready to work. 2 x 10 minutes (HR 95-105%). Ride just below threshold 90%, with HR at 92-94%. 10 Minutes rest between each (HR 69-7*%). Finish off with 3 x 1 minute from almost a track stand. Find a gear that gets you off the line fast (HR 106%+). 5 min rest between each (HR 69-78%). CD: 15 minutes easy and do 30 ROWs with your bike. Lift it just like you would in CX. Lets get the shoulders ready for Cross. (HR 60-75%)
Planned Time: 1:30:00
REST DAY! JUST KIDDING! So you want to race Cyclocross. No matter the level you race the paragraph below describes why you have to train for Cross. This Plan is designed for the 1st season racer who really wants to race CX, but isn't building their year around it. A great way to have a blast and develop some incredible fitness. Welcome to the first day of your Cross training plan designed to make you fast as ever on the CX BIKE. Whether your season goal is Masters Nationals or to beat your local nemesis we have designed a plan to make sure you are flying by the end of the season! It's important that you try to do your best and get in all of these workouts. There will be some days that you are going to be tired, some days that it's going to hurt more than ever on the hills, and some days you just don't want to do ab work or go running. Tough. Get it done anyway. This is Cross season and it's not for wimps. You are going to get muddy, wet, bloody and cold. Maybe all in the SAME RACE! Heck, PROBABLY all in the same race. This training plan will make you tougher. It's going to make you tougher physically and mentally. When it's raining and 40 degrees and you stepped in a pile of cow poo on the way to registration, and your significant other is complaining about the crappy weather, you are going to have a BIG inner smile, knowing that this is what you trained for. This is nothing compared to all the intervals you have done. This is nothing compared to all the blood, sweat, and tears you have put into your fitness 'bank'. "Bring it on" you'll say to yourself and have a big old confident smile on your face as you line up to the guys at the start... Fasten your seat belt, time to get ready for the jump to light speed..... WU: 15 minutes easy with a bit of a ramp at the end to get the heart going. HR in the 55-60% range. MS: TIME TO ROLL. CX season is coming. Start out with a 5 Minute effort at VO2max watts (106%+) (and HR 106%+ as well) build up the intensity and blow by the end of the 5 minutes- watts should be 120-130% (HR 115-130%). Get the legs ready to work. 2 x 10 minutes (HR 95-105%). Ride just below threshold 90%, with HR at 92-94%. 10 Minutes rest between each (HR 69-7*%). Finish off with 3 x 1 minute from almost a track stand. Find a gear that gets you off the line fast (HR 106%+). 5 min rest between each (HR 69-78%). CD: 15 minutes easy and do 30 ROWs with your bike. Lift it just like you would in CX. Lets get the shoulders ready for Cross. (HR 60-75%)
Workout #2 : Bike
CX:DRILLS and SPIN
Planned Time: 1:00:00
WU: Dust off the CX bike and find some Dirt. (HR 55-65%) MS: 60 Minutes. Goal today is get out and work on your Cross technical weaknesses. (HR 69-83%) Just spin High cadence and no power to the pedals. Find some obstacles and work on CX Skills. Think about where you have been weak in the past and find obstacles that resemble what you stink at. The goal is by December to have mastered any skills you currently feel are weak.
Planned Time: 1:00:00
WU: Dust off the CX bike and find some Dirt. (HR 55-65%) MS: 60 Minutes. Goal today is get out and work on your Cross technical weaknesses. (HR 69-83%) Just spin High cadence and no power to the pedals. Find some obstacles and work on CX Skills. Think about where you have been weak in the past and find obstacles that resemble what you stink at. The goal is by December to have mastered any skills you currently feel are weak.
Workout #3 : Run
CX RUN1-stairs/hills
Planned Time: 0:40:00
Workout #1 for the day. Today's a "DOUBLE" day, so 'Git R Done'. WU:Do 'ROWS'- Just like you are lifting your bike over a barrier. (WU 55-65%) LIFT YOUR bike off to the side of your body up to just a little higher than your shoulder height. 30 times before you leave the house. No joke. Just like a cross dismount and lift. You will thank me in December ....your bike will feel lite as a feather. 10 minutes easy jog (HR 69-83%) WU: Easy jog for 10 minutes (HR 69-83%) MS: Find a short hill or stairs. This is day "one" running so less is more!! Just do a few sets. Nothing crazy. We will get to that in a few weeks. Do 5 hills and push hard up the hills/stairs, easy on the downhills. If you have a running background feel free to do a bit extra. (HR 106%+) CD:5 Minutes easy jog/walk home Don't Make the RUN hard. Just get the time in. (HR 60-75%) No Rocky efforts yet. 10 MInutes of CORE when you get home. make it BURN
Planned Time: 0:40:00
Workout #1 for the day. Today's a "DOUBLE" day, so 'Git R Done'. WU:Do 'ROWS'- Just like you are lifting your bike over a barrier. (WU 55-65%) LIFT YOUR bike off to the side of your body up to just a little higher than your shoulder height. 30 times before you leave the house. No joke. Just like a cross dismount and lift. You will thank me in December ....your bike will feel lite as a feather. 10 minutes easy jog (HR 69-83%) WU: Easy jog for 10 minutes (HR 69-83%) MS: Find a short hill or stairs. This is day "one" running so less is more!! Just do a few sets. Nothing crazy. We will get to that in a few weeks. Do 5 hills and push hard up the hills/stairs, easy on the downhills. If you have a running background feel free to do a bit extra. (HR 106%+) CD:5 Minutes easy jog/walk home Don't Make the RUN hard. Just get the time in. (HR 60-75%) No Rocky efforts yet. 10 MInutes of CORE when you get home. make it BURN
Workout #4 : Bike
LT 4x10 and 6 by 1 minute
Planned Time: 1:30:00
Try these on the CX or Mountain bike. Be sure to pick an intensity where you can finish the workout. Solid Warm up 15-20 Minutes (HR 55-60%). Then do a 5 Minute Blow out . Ramp every 1 minute till you're pegged the last minute. Solid VO2 by the end of 5 minute (HR 106%+)... out of the saddle for the last 30 seconds. We are back at it today... Get these done. (3-4) x 8 minutes at 100% Threshold Wattage (HR 98-102%). Rest for 8 minutes between each (HR 69-78%). Do these at a LOWER than normal cadence- by 5 rpm. The goal here is to feel a bit bogged down. Just like in CX. Keep trying to get on top of the gear. Really focus on getting your full body into the effort. Also get in 3x 1 minutes all out-(130%) Hammer and push it with 1 minute between each. Start from a stop with Pedal Unclipped just like in CX. Even if you are on your road bike. These are going to hurt, so be ready. Just get them done. In and Out of saddle. Cool down for 15 minutes (HR 60-75%).
Planned Time: 1:30:00
Try these on the CX or Mountain bike. Be sure to pick an intensity where you can finish the workout. Solid Warm up 15-20 Minutes (HR 55-60%). Then do a 5 Minute Blow out . Ramp every 1 minute till you're pegged the last minute. Solid VO2 by the end of 5 minute (HR 106%+)... out of the saddle for the last 30 seconds. We are back at it today... Get these done. (3-4) x 8 minutes at 100% Threshold Wattage (HR 98-102%). Rest for 8 minutes between each (HR 69-78%). Do these at a LOWER than normal cadence- by 5 rpm. The goal here is to feel a bit bogged down. Just like in CX. Keep trying to get on top of the gear. Really focus on getting your full body into the effort. Also get in 3x 1 minutes all out-(130%) Hammer and push it with 1 minute between each. Start from a stop with Pedal Unclipped just like in CX. Even if you are on your road bike. These are going to hurt, so be ready. Just get them done. In and Out of saddle. Cool down for 15 minutes (HR 60-75%).
Workout #5 : Run
CX RUN1-stairs/hills
Planned Time: 0:40:00
WU: LIFT YOUR bike over your head 30 times before you leave the house. Think about throwing it up and clearing the barrier. 10 minutes easy jog WU: Easy jog for 10 minutes (HR 55-60%) MS: Find a short hill or stairs. Just do a few sets. Nothing crazy. We will get to that in a few weeks. Do 5 hills and push hard up the hills/stairs, easy on the downhills. If you have a running background feel free to do a bit extra (HR 110-120%). CD:5 Minutes easy jog/walk home (HR 60-75%) 15 Minutes of CORE when you get home. make it BURN, Just drill your core and lower back non-stop for 15 minutes.
Planned Time: 0:40:00
WU: LIFT YOUR bike over your head 30 times before you leave the house. Think about throwing it up and clearing the barrier. 10 minutes easy jog WU: Easy jog for 10 minutes (HR 55-60%) MS: Find a short hill or stairs. Just do a few sets. Nothing crazy. We will get to that in a few weeks. Do 5 hills and push hard up the hills/stairs, easy on the downhills. If you have a running background feel free to do a bit extra (HR 110-120%). CD:5 Minutes easy jog/walk home (HR 60-75%) 15 Minutes of CORE when you get home. make it BURN, Just drill your core and lower back non-stop for 15 minutes.
Workout #6 : Custom
Planned Time: 0:15:00
Sit down and write or review your Cyclocross goals. Be sure to have some that you can work on every week. Have some goals for certain skills you want to master, and have other goals about following the plan and doing the work. Race goals should be realistic for the 12 weeks, but don't limit yourself from having dreams. Be sure to read the FULL Plan today and circle KEY workouts and KEY race weekends.
Workout #7 : Bike
NP- Microbursts
Planned Time: 2:00:00
ON CX BIKE and on Grass or Gravel. Find terrain that simulates your "A RACE" 2.0 Hours- Micro bursts! You will learn to love these. Standard warm-up 30 MIN (HR 55-65%) and then do (3-4) sets of 10 minutes each of micro- bursts. 15seconds ON and 15 seconds OFF. Each block is 15seconds ON- go to (160%) ON, and 180 watts(60%) OFF- 15seconds is OFF period. Repeat continually for 10 minutes. Then 5 minutes= EASY spinning (HR 69-83%) , and then next block. Cruise for 15 minutes easy (HR 69-83%), and then do 10 x 10second sprints out of the saddle, with at least 2minutes between each. Try to reach 300-350% of threshold power as your max wattage. Cool-down for 15minutes afterward. (HR 60-75%)
Planned Time: 2:00:00
ON CX BIKE and on Grass or Gravel. Find terrain that simulates your "A RACE" 2.0 Hours- Micro bursts! You will learn to love these. Standard warm-up 30 MIN (HR 55-65%) and then do (3-4) sets of 10 minutes each of micro- bursts. 15seconds ON and 15 seconds OFF. Each block is 15seconds ON- go to (160%) ON, and 180 watts(60%) OFF- 15seconds is OFF period. Repeat continually for 10 minutes. Then 5 minutes= EASY spinning (HR 69-83%) , and then next block. Cruise for 15 minutes easy (HR 69-83%), and then do 10 x 10second sprints out of the saddle, with at least 2minutes between each. Try to reach 300-350% of threshold power as your max wattage. Cool-down for 15minutes afterward. (HR 60-75%)
Workout #8 : Bike
CX RACE OR RIDE
Planned Time: 3:00:00
WU: 10 Minutes Easy (HR 55-65%) MS: Goal today is to get a longer ride. Mountain bike is OK but get in a solid 3-4 hours. Start the ride with a 5 MINUTE Blow OUT at VO2 watts, at least average(115% of FTP, HR 110-120%). Then just stay on the gas for most of the day. (HR 80-90%) Be sure to attack the short climbs and spend some time out of the saddle pulling on the bars. Ride the flats pushing a bit harder gear than normal. CD: Enjoy the ride but be sure to get some work in. Keep the watts above endurance ride but below threshold. (HR 60-75%)
Planned Time: 3:00:00
WU: 10 Minutes Easy (HR 55-65%) MS: Goal today is to get a longer ride. Mountain bike is OK but get in a solid 3-4 hours. Start the ride with a 5 MINUTE Blow OUT at VO2 watts, at least average(115% of FTP, HR 110-120%). Then just stay on the gas for most of the day. (HR 80-90%) Be sure to attack the short climbs and spend some time out of the saddle pulling on the bars. Ride the flats pushing a bit harder gear than normal. CD: Enjoy the ride but be sure to get some work in. Keep the watts above endurance ride but below threshold. (HR 60-75%)
Workout #9 : Run
Planned Time: 0:40:00
Workout #1 for the day. Today's a "DOUBLE" day, so 'Git R Done'. WU: LIFT YOUR bike over your head 30-40 times before you leave the house. Do it fast. Be sure to look in the mirror when you are done. Show off the "GUN SHOW" 10 minutes easy jog WU: Easy jog for 10 minutes MS: Find a short hill or stairs. Just do a few sets. Nothing crazy. We will get to that in a few weeks. Do 5 hills and push hard up the hills/stairs, easy on the downhills. If you have a running background feel free to do a bit extra. CD:5 Minutes easy jog/walk home Don't Make the RUN hard. Just get the time in. 15 MInutes of CORE when you get home. make it BURN, Just drill your core and lower back non-stop for 15 minutes.