Erik_A

What do you guys recommend for a training schedule? This looks promising:
https://www.kenhart.com/cyclocross/cy...sstraining.htm

ljrichar

Unless you have the time for it, I'd skip the running for more riding. 2 x 20min threshold efforts on the road bike will do wonders for your cx fitness. My schedule looks like this...

M - off
T - 2x20' road bike
W - CX endurance ride (trails)
T - Hard group ride (road) or CX training race
F - off
Sat - 3hr group ride (road) or CX race during season
Sun - CX practice or CX race during season

ambro

The only thing I don't like about the Bourney plan is that it assumes a relatively long season and has the threshold-level or zone 5 workouts towards November - as if to peak for races in December. Most people I know race Sept - Nov, unless you are a Cat 2+ and are trying to go to Nationals.

I would include a fair mix of high-intensity intervals (20sec to 1 min sprints, 3-5 min Vo2 max, etc.). this will build your base fitness too.

My in-season plan, leading up to a race the end of the month looks like this:

M - off
T - High Intensity Intervals (about a 40 minute session including warm up and cool down with about 20-25 minutes of intensity drills)
W - off
Thur - high Intensity plus some light weights
Fri - off
Sat - 30 min threshold Cyclocross workout plus 20 minutes threshold run
Sun - long easy ride with some hills

During the season - if I'm racing two consecutive weekends - I'll just do some high-intensity drills on Wed - and some openers on Friday.

Erik_A

Thanks guys