Here's the plan for November. I skipped racing the last few weeks for various reasons and am ready to hit the 2nd half of the cx season now. I've got races every weekend now until December, so I'm hoping to get some good results with the high intensity training I'm doing now.
The plan for this month is full-on high intensity training. I'm doing what I call "Speed Intervals" and "Crit Intervals". The speed intervals consist of high power intervals (aiming for 439W) with equal rest, decreasing in interval length. A set would consist of 2 minutes hard (439), 2 min easy (recover), 105sec hard, 105 easy, 90 hard, 90 easy, 75 hard, 75 easy, 1 min hard, 1 min easy, 45sec hard, 45 easy, 30 hard. 8 minutes rest between sets. I'm aiming for 3 sets, but am usually wasted after two sets. total workout time with warmup is about 1hr 20min.
The Crit intervals consist of 30 seconds as hard as possible, 30 seconds recover, repeat for 10 minutes. 5 minutes rest between sets. Aiming for 4 sets each. total workout time with 10min warmup is 1hr 10min.
Next race is this Saturday. here we go again..
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