Cyclo Cross Training

Here is a schedule that will help you to get prepared for the cyclocross season. 1.5 months of preparation will be sufficient, at the condition that you're in good shape, of course.

Monday:

rest day or slight jogging or swimming


Tuesday:

3 hours of road bike respecting the pyramid schedule :


1 Minute at 90% of your MHF (maximum heart frequency rate)

1 Minute of Rest

2 Minutes at 90% of your MHF

2 Minutes of Rest

3 Minutes at 90% of your MHF

3 Minutes of Rest

4 Minutes at 90% of your MHF

4 Minutes of Rest

5 Minutes at 90% of your MHF

4 Minutes of Rest

4 Minutes at 90% of your MHF

3 Minutes of Rest

3 Minutes at 90% of your MHF

2 Minutes of rest

2 Minutes at 90% of your MHF

1 Minute of rest

1 Minute at 90% of your MHF


Wednesday:

1 hour of running with max. between 10 and 20 sprints between 10 to 15 seconds,

preferably slightly uphill

+ Possibly 2 hours road bike endurance


Thursday:

Cyclocross training at the Sunday course or agree on a

circuit close to home at +/- 2-3 km per lapse:

1 lapse of racing at full speed, 1 lapse relax, and this between 6 and 10 lapses

Afterwards between 1/2 and 1 hour of relaxed race biking


Friday:

2-2 1/2 hours of race bike, with 2x 30 minutes at 80% of your MHF


Saturday:

Cyclo Cross

or

rest day or 1 to 1 1/2 hours of road cycling endurance


Sunday:

Cyclo Cross