Cyclocross · HR
Plan description
Specific training plan for cyclocross. General and specific phase of preparation.
Intensity references through heart rate.
Duration of 23 weeks + week prior to the first competition on the calendar.
General tuning with basic work on strength, basic resistance and speed, both running and on the bike.
Specific combined sessions of physical and technical work with the CX bike.
Race and CX specific endurance sessions.
Complementary work of the general strength and core.
General physical preparation routines at home using suspension training (TRX) .
For intermediate and advanced level cyclists.
Start of the recommended plan 24 weeks before the first competition of the cyclocross season.
This cyclocross training plan can be linked with the training plan for MTB XC · HR.
Sample week
Week 2
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
RUN TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous running training followed by strength work at a comfortable to medium pace of 40'; about. Introduce into the training sections that are similar to a cx circuit and that you would do running with the bike on your shoulder (stairs, obstacles, sections of sand,...).
CYCLING/MTB AER. EXT. (or SPINNING)
Goal: Aer. Ext.
Continuous training between 1h30-2h at a comfortable to medium pace with a road bike or mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can substitute this session for a spinning class if you don't have time availability.
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
RUN TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous running training followed by strength work at a comfortable to medium pace of 40'; about. Introduce into the training sections that are similar to a cx circuit and that you would do running with the bike on your shoulder (stairs, obstacles, sections of sand,...).
CYCLING/MTB AER. EXT. (or SPINNING)
Goal: Aer. Ext.
Continuous training between 1h30-2h at a comfortable to medium pace with a road bike or mtb. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can substitute this session for a spinning class if you don't have time availability.
REST/JOKER
Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.
CX/MTB AER. EXT./INT.
Goal: Aer. Ext./Int.
120-150' z 1-2-3
Continuous training at a comfortable to medium pace with the mtb or cx bike. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
CYCLING AER. EXT.
Goal: Aer. Ext.
120-150' z 1-2
Continuous training at an always comfortable pace with the road bike. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can swap the order of the weekend workouts with no problem.