****NEW**** (Workout Builder format)
ATHLETE LEVEL: Advanced
HOURS: 12-15 hours per week
TARGET RESULTS: To maintain your fitness while competing during CX season
ABOUT THE PLAN:
This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an additional week at the beginning of this plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is for the Cyclo-Crosser that wishes CX was 365 days a year. No Joke. This will be hard. It’s an advanced 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!
WU: 10-20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2 Max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 15 minutes of recovery, working back into Endurance Zone (Power Z2, HR Z2, RPE 2-3), and then go on to MS2.
MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z2, HR Z2, RPE 2-3). Your FTP is the power average for the 20-minute effort minus 3-5%.
CD: 10-15 minutes of easy spinning.
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume. PCG policies
If you experience any difficulties or have any questions, please contact us.