Our first cyclocross training plan

Training, September 28, 2017

Cyclocross is a very intense sport, and many people try and train like they think they need to race. Steve has found over the years that this isn't the smartest way to get through a cross season.

'Tis the season. We have just posted our first Cyclocross training plan. Please take a look if you are racing this fall.

Cyclocross is a very intense sport, and many people try and train like they think they need to race. Steve has found over the years this isn't the smartest way to get through a cross season.

Maintaining a solid base through the first half of the season should allow for good results, and great learning opportunities in events.

This will also allow you to support a few weekends of back to back or double race weekends, which can really help bring up your race fitness. This can happen quickly with a big base of fitness in you.

In following with having only two intense sessions per week, it is also important to make sure that you are recovered before you do these.

There are a few ways to do this.

1. Take Monday off... Use Tuesday as an easy endurance day and get in as much time as you can handle without making yourself tired. Wednesday becomes your intensity day.

2. After a Sunday race try and do your longest ride of the week on Monday, yes the day after. You may feel a little sluggish when starting so start easy, but you will come around and have a great proper endurance ride. Then, take Tuesday off, 2 days after a race are often when people are most tired anyways. Just do a little 30-40m spin this day. Wednesday will be the day you perform your intensity again, similar to last week.

In both situations; Thursday should be recovery/endurance Friday a day off or really short spin Saturday a prep day with some pre-race intervals usually followed by your favorite warmup.

To get to the cyclocross training program navigate to My Plans, found in the left hand column. There you'll find Cyclocross Plan Race 1x Per Week. Click on the calendar icon, which will open the plan. From there click on Apply Plan and choose your starting date. 

Remember to post to Forum as you go through the plan and find you have questions.

 

FILE ANALYSIS: as a bonus if anyone is interested in having their race file analysed Steve wants to take a look and give you some feedback. Start a conversation in the Forum for us, and send us the race file via info@thecyclinggym.com.