ATHLETE LEVEL: Intermediate
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 is for the intermediate rider with 12-15 hours a week to train. Note that on the weekends (Friday – Sunday) you will have multiple workouts listed. You need to choose ONE option based on your race schedule. Also note that because of the options, your time listed at the end of the week will appear higher. You have the fitness background and the understanding of cross but aren’t ready for the elites yet. This is similar to the elite plan in terms of the workouts,but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. For an active road racer if you are a Category 4 and above this is a good plan for you or for a mountain biker if you are novice and above this is also applicable. Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy. Fast.
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.