Cyclocross Intervals

• This plan begins before the season starts so you have time to get faster
• Rock this plan and move onto the Cyclocross Intervals plan before the season starts

Well, you've done it now: you committed to racing cyclocross and you need to get your act in gear. Have no fear the "oh sh*t" six-week cyclocross training plan is here! This plan begins before the season starts so you have time to get faster. If you are ahead of the game rock this plan and move onto the Cyclocross Intervals plan before the season starts. 

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more. 

• Perfect for putting your speed & skills to the test 
• Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well
  

Once you’ve done the intervals and the skills days, it’s time to put that speed to the test in race season! Our 6-week CX Race & Recover plan keep you on track for keeping your ‘cross skills sharp and balancing that with the oh-so-important recovery so you can shred it again & again on the weekends!

On the bike, there’s skills & drills including race starts, cornering, running, and of course dismounts & remounts. Beer hand-up practice is optional! Wednesday Worlds or an alternative hard & fast CX race simulation workout is featured mid-week, then openers and racing on the weekend! If you are only racing Saturday, there’s also an option for endurance riding on Sunday. 

This plan is designed so that you can use it throughout the cyclocross season, just repeat it after you’ve completed it for the duration of your race season!

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more.

• Perfect for the CX athlete that likes to plan ahead and build a solid base
• Includes structured Sweet Spot intervals + skill work so no watts are left on the table!
  

Each week you’ll progress thru structured sweet spot intervals and practice your skills while sweet spotting. On the weekends you'll have the option to join group rides (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

There are run workouts too! And we aren’t talking about ‘jogging’ – these are run workouts specific to cyclocross. And since its pre-season you’ll work on your explosive power with standing starts and plyometrics >> All in the name of accelerating quickly off the start line, after a bike remount, out of corners and slow techy course sections.

Once you finish this plan, you will be ready to move onto the harder stuff, aka cyclocross intervals!

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. This Subscription offers additional coaching services including analysis of key power-files and answers to your personal training questions. Click here to learn more.

• Off-season cyclocross plan is a combination of weight lifting and sweet spot base
• 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season

This 24-week plan is perfect for the cyclocross racer to begin in January, February, or March to prepare for the Fall/Summer season. The plan is a combination of weight lifting and sweet spot ‘base building” + run conditioning. 

The plan begins with 10 weeks of cycling specific resistance training. You’ll ride, lift, and perform neuromuscular sprint work to transfer strength gains made in the gym onto the bike. Your plan also includes Running and Footwork drills + PLYOMETRICS for agility and explosiveness! 

We’ve also added weekly Yoga with a 60 day FREE YogoGlo membership so there are no excuses to miss out! Work on your balance, flexibility and core – all important for your technical skill cyclocross handling. Speaking of bike handling, your plan took a page from World & Olympic MTB Champion Nino Schurter’s 30-minute circuit training routine to further enhance your bike handling ability. There’s hip mobility and back strengthening videos for you to follow too. Ever get ‘cross back? This plans solves that!

Your off-season cyclocross training plan also has running but does NOT have jogging. Fast, explosive footwork drills are the name of the game. Tap tap tap – just like high cadence on the bike. Finally, because your functional threshold power is critical to your performance, there are two field tests one after you complete the weights to set your training zones and one at the end of the plan to measure how much faster you’ve become with 12 weeks of sweet spot training!

As a Training Plan athlete, you may want more customization of your plan which is our 1x1 coaching. We waive the $99 start up fee if you hire a coach!