Cyclocross Training Program, Novice, 12-Week
15 weeks - $95.00
Total Hours: 104
Total Hours: 104
This training program is intended for a rider training 8-10 hours per week, competing in a cyclocross series. The program is based on a novice rider competing in 30-45 minute events. The program ramps toward a peak during the last two events.
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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 : Day Off
Custom
Planned Time: 0:00:00
Day OFF. Day off the bike. Make the effort to recover today. This is an important day in your training. Stay off your feet, take some time to relax. Massage OK. Foam rolling myofacial release and stretching also OK. Quality nutrition. Stay hydrated.
Planned Time: 0:00:00
Day OFF. Day off the bike. Make the effort to recover today. This is an important day in your training. Stay off your feet, take some time to relax. Massage OK. Foam rolling myofacial release and stretching also OK. Quality nutrition. Stay hydrated.
Workout #2 : Run
Custom
Planned Time: 0:20:00
Easy Run: Easy run, try to keep HR in zone 1-2. Trails OK, but keep HR under control.
Planned Time: 0:20:00
Easy Run: Easy run, try to keep HR in zone 1-2. Trails OK, but keep HR under control.
Workout #3 : Bike
Custom
Planned Time: 1:00:00
Endurance with Standing Starts: Zone 2 HR or Endurance Watts on cross bike. ride to include 6 standing starts: come to a stop and put a foot down. Clip in and stomp on the pedals for 10 strokes. Try different gears to see what is most comfortable for you. Do this on gavel, grass, and pavement. Get used to different surfaces. Do not focus on zones during the drills.
Planned Time: 1:00:00
Endurance with Standing Starts: Zone 2 HR or Endurance Watts on cross bike. ride to include 6 standing starts: come to a stop and put a foot down. Clip in and stomp on the pedals for 10 strokes. Try different gears to see what is most comfortable for you. Do this on gavel, grass, and pavement. Get used to different surfaces. Do not focus on zones during the drills.
Workout #4 : Bike
Custom
Planned Time: 1:30:00
Technical Skills: Technical skills. Practice dismount, mounts, barriers, off-camber turns. If you can, find a group to do this with or attend a clinic. you will improve much faster with instruction from a expert. Focus on skills and ability rather then intensity, which should NOT be over zone 3 HR/Tempo Watts.
Planned Time: 1:30:00
Technical Skills: Technical skills. Practice dismount, mounts, barriers, off-camber turns. If you can, find a group to do this with or attend a clinic. you will improve much faster with instruction from a expert. Focus on skills and ability rather then intensity, which should NOT be over zone 3 HR/Tempo Watts.
Workout #5 : Bike
Custom
Planned Time: 1:00:00
Threshold Intervals: Z1-2 ride including 4 x 5min intervals at Zone 4 HR or threshold wattage. Full recovery between. Keep cadence >90 entire ride.
Planned Time: 1:00:00
Threshold Intervals: Z1-2 ride including 4 x 5min intervals at Zone 4 HR or threshold wattage. Full recovery between. Keep cadence >90 entire ride.
Workout #6 : Bike
Custom
Planned Time: 1:00:00
Active Recovery: Z1 HR or recovery wattage. Easy spin or coffee shop ride.
Planned Time: 1:00:00
Active Recovery: Z1 HR or recovery wattage. Easy spin or coffee shop ride.
Workout #7 : Bike
Custom
Planned Time: 2:00:00
Threshold Intervals: Z1-2 ride including 3 x 10min intervals at Zone 4 HR or threshold wattage. Complete recovery between efforts <10min. Keep cadence >90 entire ride.
Planned Time: 2:00:00
Threshold Intervals: Z1-2 ride including 3 x 10min intervals at Zone 4 HR or threshold wattage. Complete recovery between efforts <10min. Keep cadence >90 entire ride.
Workout #8 : Bike
Custom
Planned Time: 2:00:00
Group Ride: Stay zone 2 with efforts on hills. Group ride, have fun. Hammer with friends.
Planned Time: 2:00:00
Group Ride: Stay zone 2 with efforts on hills. Group ride, have fun. Hammer with friends.
Workout #9 : Day Off
Custom
Planned Time: 0:00:00
Day off the bike. Make the EFFORT to recover. This is an IMPORTANT day in your training. Stay off your feet, take some time to relax. Quality nutrition. Stay hydrated.
Planned Time: 0:00:00
Day off the bike. Make the EFFORT to recover. This is an IMPORTANT day in your training. Stay off your feet, take some time to relax. Quality nutrition. Stay hydrated.