Have you checked out our Cyclocross Season Training Plan bundle? It’s five 6 week training plans for the price of four. It’s 30 weeks of training that leads you to feeling prime time for CX nationals. I know you mentioned you have 37 weeks, the 7 weeks you have now could be used for base miles and a few group rides!
Entering what is evidently the “sweet spot” period of the “CX off season 24 week plan” and definitely on the edge of caving in, but getting a little faster I think. The weights and plyos seem to working for my jump, however my legs are nearly always sore. Even after the “off” days with Foundations and the yoga assignments, which leave my hamstrings feeling a bit shredded. Did the 20min test and didn’t show improvement over last Fall, however legs were so tired going into the test that I suspect I could do better if there was a way to recover beforehand.
It seems that at 60+, the single days off aren’t enough for us old guys to bounce back?
I will FTFP until the end of the plan, but wondering if there is some recommended time off (or some sort of “one week recovery plan” before diving into the “cyclocross summer sweet spot” plan, if that’s what’s next…?
If you are on the intermediate version you could switch to the basic version which will help you recover better. Has 4-8 hours of training per week compared to 8 - 12 with the intermediate (we can’t tell which plan you are on in the forum)
Are you getting 8 hours sleep each night? if not , its not your training plan, it your recovery that’s limiting you. Try to improve your sleep by 15-30 minutes on average for 2-3 weeks and that will make a noticeable difference.
Thanks…yes, on the intermediate and have been wondering about the basic.
Sleeping fine in general.
For sure tomorrow’s assigned 1.5hr Z2 combine with the CX running and plyos on the same day, will result in soreness on Friday. Likely making Saturday’s assigned long group ride a real challenge. But perhaps I’ll break through some sort of a wall. Fingers crossed…
@Wocketman I am in week 9 of the 10 week off season weights and I totally hear you about the constant leg soreness. For me it’s just enough to limit my ability to push hard on the pedals but about what I’d expect from hard weight lifting 2-4 days a week. My FTP test is coming up soon so I am anxious to see the results but not expecting any significant improvement from having done predominately weight lifting and less on the bike. All that to say I think your first FTP test after a block of sweet spot will be more telling of your form.