@TimCusick
Tim, I would like to keep the CX plan until the end of the year. 
Regards.

@TimCusick - apologies if this exists somewhere in the forum that I am unaware.
Do you have anything you could provide in the way of off season strength training and gym work for cyclists? I started going to the track at the end of the season and would like to maximize by efforts in that discipline next season. Thanks. 

Greg,

I do, the plan that will be posted on Oct 2nd will contain a functional strength program and a strength resistance program.  I will schedule the workouts in or you can use the supplied programs to schedule at your convenience. 

TimCusick said:

Greg,

I do, the plan that will be posted on Oct 2nd will contain a functional strength program and a strength resistance program.  I will schedule the workouts in or you can use the supplied programs to schedule at your convenience. 

Thanks Tim!

@GregStreiff if you scroll back to the fall/winter of 2016 in this forum you should find an attachment with Tim's functional strength workouts. Good stuff 

@TimCusick - you may already be on top of this (and I know Monday is a rest day), but my CX plan is empty starting today. I've been finding the repeated 2 and 3 min FRC efforts to be helpful. 

Thanks

@TimCusick - you may already be on top of this (and I know Monday is a rest day), but my CX plan is empty starting today. I've been finding the repeated 2 and 3 min FRC efforts to be helpful. 

Thanks

I'm on the same boat as Patrick.

I will post tonight.  Here is where it gets hard as race season underway.  Posting a general race schedule style plan...

@TimCusick - I think we had a discussion on the forum last year where you indicated that once the CX race season is in full swing you don't focus on cycles (e.g. Several weeks of ftp - are these called meso cycles?) as much as priming all the necessary systems on a regular basis while maintaining  freshness. I'm paraphrasing, but does that sound right?

I am asking because I was wondering whether similar to the multiple FRC efforts over the past few weeks if you think there is a benefit to focusing on a specific limiter over several days within a week as opposed to having a "mix" of systems being targeted during the week.  I was wondering if this would be a good thing to do during weeks that I know I won't be racing. 

If I had to guess, you'll say that both approaches are likely to have a benefit. Is one likely to have more benefit than the other or does this depend on the individual?

I kinda agree with Patrick, the focus on 2 and 3 minutes efforts had an effect for sure, especially at the start. So wonder if focusing on another limiter could have similar positive results. But might be too dependent on the individual, unsurprisingly, I feel my endurance/fitness dropped a little bit. 

A general race plan could be good. the right mix of tempo, 15 seconds micros, and 30/30/30/30s definitely helped last season.

You are pointing out why writing a "general" plan for CX is so hard.  There are two key things that create challenge.  First, is your specific needs.  Without in-depth assessment, I have no idea what that is and if I did, would require a specific training regime.  Second is the race schedule.  The schedule has a massive effect on training but some people race once every two or three weeks, some, 2x a week.

For CX the event demands are really a blend of FRC/AWC and FTP.  I typically use the final tune to pull FTP back up as season gets into full swing.  This might seem "counter-intuitive"  but think about how you "don't win" in CX.  You make the break or separation last in that group for 12-16 minutes of hard up and down effort then fade off.  Too many riders look at that and say I need more "repeat ability" but if you look deeper at the power numbers, your average will be between 101%-110% of FTP....simple put, you popped as all the FRC/AWC work can lower your FTP. The FRC effort have built your "anaerobic battery" now need a final aerobic / lactate push (driven by over/under or micro formats) to get in final prep.  

Will post my best solution in a bit....

If you guys could go in an put schedule in, can tweak the general plan a touch

Let me know if you post your schedule.  I have plan ready to load.  Will load at 9:00am if don't see any schedules....

To clarify - you'd like us to post our race schedule within TP for next 3 months, is that right?

@TimCusick
Tim, I have my race schedule loaded.

OK, I posted and tweaked.  Need to work out a better solution as takes too much time.

Thanks so very much, Tim!

When Tim throws a kitchen sink at you, and you need a cheat sheet as big as your top tube.

Where are the safe grounds in BK for the 30/30/30/30 pain at??

Hello All!

Hope everyone had a great weekend!  Weather was a tad cooler then earlier this week, nice to be out for a ride!

I posted the 4 week transition plan yesterday.  Transition is a phase that many cyclists do not enjoy but adding some functional strength and cross training really helps you to prepare to train "harder" in later phases of the periodized plan.  You can mix things up this cycle, does not need to be "day-by-day" rigid.  Also, if you already doing some yoga or a functional strength or strength resistance program you like, keep using it.  I would also add, I put "uphill" hiking as an option, in hindsight, should have put "stairs" as most on this list will have easier access to flights of stairs then uphill hiking so can switch.

For the cycling, great period to focus on cadence work.  The cadence work can help build efficiency and this time of year is perfect for some focus in this area.

Let me know if questions.

@TimCusick
Hi Tim, I don’t have a CX training plan loaded for the upcoming weeks. Regards.

Thierry,

Like I posted last time I pushed up CX plans was only going to write to you are in season as it is so hard to write plans once in season. My goal was to make the current plan the past one. That being said, I am working on some CX stuff and will post one more full cycle.

The main challenge with cross is the races, when, how many, how they fit.

Will push them up in the morning.

Tim Cusick
TrainingPeaks WKO4 Product Leader
717.515.5382 / tim@wko4.com

All CXer's,

I wrote a new 4 week plan as the final 4 weeks of the season.  As I stated, so hard to do when the racing varies (volume) of racing like it does in CX.  The plan I am posting has options for weekend and THREE weekday workouts.  Based on your weekend racing load, drop one or even two of the weekend harder workouts and rest or do easy skill days.  CX is high intensity stuff as you know, error on the side of rest.  If not sure, post and I will try to answer.

Thierry, I posted yours since you asked but NO ONE else.  If anyone else wants it loaded, just request and we will load immediately. 

Hope that helps. 

@TimCusick I would like the cx plan. 

To clarify, you meant to drop one or two high intensity weekday workout (not weekend as written) depending on how much we race on weekend, right?

thanks 

Correct.  

@PatrickG, I've loaded the CX plan for you!

@TimCusick
Thank you Tim.

I’d also like it loaded to my account. Thank you Tim and Debi for all you do for us. 

@MaxThorn I've loaded the plan for you! And you're more than welcome.