It’s the middle of March. You’ve roughly six months until the start of cyclocross season. Your core (abdominal and low back muscles) needs to be stronger. One of the best ways to increase core strength is by doing plank exercises. What are planks? Google it. There are a zillion: YouTube videos for the plank exercise.

Our #secrettraining tip is this: 3-4 times per week, preferably after a ride (or maybe after happy hour) do a plank. For the first week hold a plank for one minute. Every week or every other week add 15 seconds, so by the start of cyclocross season you will be up to a 5-minute plank. No sore back during cyclocross races = free power.

Here’s your six month 5 minute plank progression:

March 19 – 25: 1:00 min

March 26 – April 1: 1:15 min

April 2 – 8: 1:30 min

April 9 – 15: 1:45 min

April 16 – 22: 2:00 min

April 23 – 29: 2:15 min

April 30 – May 6 – 7: 2:15 min

May 7 – 13: 2:30 min

May 14 – 20: 2:30 min

May 21 – 27: 2:45 min

May 28 – June 3: 2:45 min

June 4 – 10: 3:00 min

June 11 – 17: 3:00 min

June 18 – 24: 3:15 min

June 25 – July 1: 3:15 min

July 2 – 8: 3:30 min

July 9 – 15: 3:30 min

July 16 – 22: 3:35 min

July 23 – 29: 3:45 min

July 30 – Aug 5: 4:00 min

Aug 6– 12: 4:00 min

Aug 13 – 19: 4:15 min

Aug 20 – 26: 4:15 min

Aug 27 – Sep 2: 4:30 min

Sep 3 – Sep 9: 4:30 min

Sep 10 – Sep 16: 4:35 min

Sep 17 – Sep 23: 4:45 min

Sep 24 and beyond: 5:00 min!!

Well done. You are ready for cyclocross season. Try to keep this going through out the season. 5 minutes of plank exercises a few times per week will keep you faster and fitter on and off the bike.

Did you stumble upon this post a bit late? Don’t worry, just start doing it and modify the calendar to catch up. Make a plan and stick to it. Need help? Send an email to help@fascatcoaching.com

About Brandon Dwight: Brandon was a professional mountain bike racer from 1999 – 2001 and professional cyclocross racer from 1999-2007. He is a four-time U.S. Masters National Cyclocross Champion. For more than a decade, Brandon has provided thousands of people with cyclocross skills and training advice. He lives in Boulder, Colorado with his wife and two children.

Copyright 2018, SecretTraining

Every month there’ll be a new #secrettraining plan built upon the previous month(s) that puts to practice exactly what I’ll be preaching about here. If you’re just discovering #secrettraining and we are already a few months into the program, don’t worry. You can jump right in and we will help you get up to speed as quickly as possible. Remember it’s all about quality, not quantity

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