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Cyclocross Race 8 Weeks Beginner

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Cyclocross Race 8 Weeks Beginner

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Are you looking to get to make this the best Cyclo-Cross season you’ve ever had? This is your chance!

This Hunter Allen Training Plan will help you get ready for a mud filled fall CX season.

I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!

This plan is built for the beginner cyclist to Cyclo-Cross but has created a basic level of fitness from cycling. This plan is built for someone with 6 to 8 hours to train weekly.

Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.

If you are ready to get ahead of your Cyclo-Cross competition this season, this is the plan for you!!

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

No Planned Workouts

No content
No detail
Tuesday

ENDURANCE with NP Attack Sprints 7 x :25 (1:30)

Bike01:30:00111 TSSStructured Workout
WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 7 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)
Details

CX Run "Brick"

Run00:19:59
Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
Details
Wednesday

Bike "Lifts"

Strength00:15:00
Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting cycling workout. Process is simple, grab your top tube and lift bike overhead. Put your water bottle on first to add a little weight
Details

ENDURANCE & TEMPO 1 x 30 (1:30)

Bike01:30:0086 TSSStructured Workout
A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up.
------
MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by completing 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
------
CD: 10 - 15 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details
Thursday

ENDURANCE with NP Attack Sprints 7 x :25 (1:30)

Bike01:30:00111 TSSStructured Workout
WU: 10 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time in the Endurance Zone (Power Z2, HR Z2, RPE 2-3). To build and maintain strength, try to complete 7 "Attack Sprints" of 15 - 25 seconds at 200% of FTP (MAX). Pick a variety of terrains; short climbs, long flats, downhill.... Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)
Details

CX Run "Brick"

Run00:30:00
Immediately following bike workout, run at a steady pace for prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
Details
Friday

Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:30)

Bike01:30:0090 TSSStructured Workout
WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
-------
CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
Details

ACTIVE RECOVERY (1:00)

Bike01:00:0030 TSSStructured Workout
You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

MS: Today is at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) . Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Details
Saturday

RACE Day!

Other02:00:00
No detail

Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:30)

Bike01:30:0090 TSSStructured Workout
WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
-------
CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
Details
Sunday

RACE

Other02:00:00
Option B
Details

ENDURANCE Day (2:30)

Bike02:30:00134 TSSStructured Workout
READ my pre-activity comments for you. Super important!!!

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
------
CD: 15 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
11:28:00 02:30:00
Race x2
04:00:00 02:00:00
Run x1
00:36:00 01:30:00
Strength x1
00:13:00 00:15:00
Day Off x1
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
11:28:00 02:30:00
Other Race
04:00:00 02:00:00
Run Run
00:36:00 01:30:00
Strength Strength
00:13:00 00:15:00
Rest Day Off
—— ——
Other Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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