Elite cyclocross training program
By Clark Natwick, USA National team cyclocross coach
Reprinted from NCNCA Newsletter, July 1999

Editor's Note:
The following is a very cross-specific training program based on the USA Cycling national team program for cyclocross. While the manual published by USAC recognizes that most cyclocross athletes also race a summer season on the road or mountain bike, this program is designed for elite athletes who focus solely on 'cross.  Also, the program doesn't include any specifics of volume or weekly schedule.  The best value of this program is for you to learn what specific factors of fitness need to be worked on and when.

The training codes are described below. If you don't have access to the USAC manual for detailed descriptions, you can learn about most of the principles in Joe Friel's Cyclist's Training Bible.  This book discusses periodization, training zones, and specific training, and helps you lay out a specific training schedule.  --Dave Carr

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1999 Elite Men's Cyclocross Program Outline
 

February Recovery, transition; no structured training	March Recovery, transition; no structured training	April Preseason. Weights (hypertrophy phase), begin low intensity volume training
May Preseason. Weights (strength phase), low intensity volume training	June Preseason. Weights (power phase), higher volume low intensity training	July Preseason. Weights (maintenance phase), higher volume low intensity training. HC, PI, ERS
August Specialization.  Moderate intensity, high volume training. PI, T, ERS, RUN	September Specialization and competition.  High intensity, low volume training. Run, PI, T, VO2, LT, PLY/R/TECH, SE, AP	October Competition and maintenance. High intensity, low volume training. PI, SE, HC, AP, PLY/R/TECH, LT
November Competition and maintenance. High intensity, low volume training. PI, SE, HC, AP, PI, PLY/R/TECH, VO2, HC	December Competition. Taper for Nationals. PLY/R/TECH, HC, T, PI, ERS, SE, LT, AP	January Competition. Taper for Worlds. PLY/R/TECH, VO2, SE, CP, LT, AP

Definitions:
Recovery - Unstructured non-specific training, low volume and minimal intensity
Transition - Beginning or ending of annual program
Weights - Resistance training (usually in weight room, can be on bike)
Preseason - General building period, aerobic conditioning
Specialization - Beginning of sport specific workouts
Competition - Race season
Maintenance - Continuous program for consistency of fitness level
High Intensity - Intensified period of volume and workouts
Taper - Reduced volume to bring about adaptation for peak fitness

Codes:
AP - anaerobic power, zone 5 workout
CP - ATP/CP system training (jumps). Zone 5.
ERS - Endurance Race Simulation.  Zone 4/5
HC - High Cadence training - zone 2/3
LT - Lactate Threshold, zone 4
PI - Pedaling Intervals (spinning form) - zone 2
PLY/R/TECH - Plyometrics, or Run, or Technique training (choose one)
RUN - Running, zone 3/4
SE - Strength Endurance, zone 3
T - Tempo, zone 3
VO2 - VO2max intervals, zone 5

Zones:
Zone 1 - <65% of max heart rate (MHR) - active rest
Zone 2 - 66-72% of MHR - active rest
Zone 3 - 73-80% of MHR - aerobic training
Zone 4 - 81-90% of MHR - high intensity training, up to AT or LT
Zone 5 - 91-100% of MHR - maximum intensity training, >LT, anaerobic