Cyclocross Summer Sweet Spot w/ Skills & Running - Intermediate

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week

This sweet spot cyclocross training plan is perfect for the cyclocross athlete that is planning ahead this summer and recognizes the importance of putting in a good ‘base’ before moving onto the harder stuff, aka cyclocross intervals. It’s also just right for the athlete who has been riding ‘some’ or has completely another preparatory sweet spot training plan.

Designed for the working man (or woman :) with 60-90 minutes to train Tuesday thru Thursdays and 2-4 hours (on average) on Saturdays OR Sundays for a total of 8 - 12 hours per week. Choose the Basic Plan if you have less time to train and our Advanced Plan if you have 12- 16+ hours to train each week

Every week you’ll progress thru structured sweet spot intervals and practice your cyclocross skills while sweet spotting. There are run workouts too, and we aren’t talking about ‘jogging’ – these are run workouts specific to cyclocross! Hint hint: you’ll be shouldering or suitcase carrying the bike for a ‘2 fer’ workout, running and a skill. And since its pre-season you’ll work on your explosive power with standing starts and plyometrics >> All in the name of accelerating quickly off the start line, after a bike remount, out of corners and slow techy course sections.

Additionally, this sweet spot training plan includes all the “marginal gains” you need to do for great cyclocross training: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band a FOAM Roller and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

You’ll perform structured Sweet Spot, Acceleratory Power intervals + Plyometrics mid-week and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about our Summer Cyclocross Training Plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444 . Also see https://fascatcoaching.com/training-plans/

Sample Day -10
1:30:00
CX Skills & Zone 2

In a grassy park make up a mock CX course -  15 Dismount and Remounts - Tons of cornering! - Besides the race starts everything else is predominantly Zone 2

Sample Day -9
0:30:00
CX RUN Workout #1

2 sets of 5 x 20 second Hill Repeats
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no bike, in Running Shoes
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Find 20-30 sec GRASS HILL and/or Stairs:
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5 min JOG - Easy!
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Stretch: Hamstrings & Quads
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20 Jumping Jacks
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Run at 85% Race Pace up the Hill for 20 secs
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WALK down the hill
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Repeat 4 more times for the 1st set
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5 min set break, stretch and stretch
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5 x 20 sec 85% hill repeats
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Go Home and Roll out your Legs , do Yoga and/or Recovery
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Read about our Running Workouts:
https://fascatcoaching.com/tips/cyclocross-running/

Sample Day -8
2:30:00
176.4TSS
Sweet Spot Ride

4 Ways to Sweet Spot Today:
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#1 Freestyle
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https://fascatcoaching.com/tips/how-to-sweet-spot-train/
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Example # 3
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#2 Sweet Spot Group Ride
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https://fascatcoaching.com/tips/group-ride-sweet-spot-training/
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#3 Intervals: 84 - 97% of FTP
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#4 Gravel Grinding
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https://fascatcoaching.com/tips/gravel-grinder-training/

Sample Day -2
0:30:00
CX RUN Workout #2

4 sets of 5 x 20 second Hill Repeats
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First TWO Sets at CX Race Pace, 2nd TWO SETS FULL GAS like you are a sprinter on the track [and don't have to get back on the bike and pedal hard :)]
-
no bike, in Running Shoes
-
Find 20-30 sec GRASS HILL and/or Stairs:
-
5 min JOG - Easy!
-
Stretch: Hamstrings & Quads
-
20 Jumping Jacks
-
Run at 85% Race Pace up the Hill for 20 secs
-
WALK down the hill
-
Repeat 4 more times for the 1st set
-
5 min set break, stretch and stretch
-
5 x 20 sec 85% hill repeats
-
Go Home and Roll out your Legs , do Yoga and/or Recovery
-
Read about our Running Workouts:
https://fascatcoaching.com/tips/cyclocross-running/

Sample Day 5
0:30:00
CX RUN Workout #3

With the bike TODAY (!) " 2 Fers" - working on a skill and the run, Simultaneously
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Warm up in Zone 2 for 30 minutes, rolling over to the hill/stairs you've used in Run workouts # 1 & 2
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6 sets of 5 x 20 second Hill Repeats
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3 sets of SHOULDERING the bike
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3 sets of "Suitcase Carrying" the bike
-
Find 20-30 sec GRASS HILL and/or Stairs:
-
5 min JOG - Easy!
-
Stretch: Hamstrings & Quads
-
20 Jumping Jacks
-
Run at 85% Race Pace up the Hill for 20 secs
-
WALK down the hill
-
Repeat 4 more times for the 1st set
-
5 min set break, stretch and stretch
-
5 x 20 sec 85% hill repeats
-
Go Home and Roll out your Legs , do Yoga and/or Recovery
-
Read about our Running Workouts:
https://fascatcoaching.com/tips/cyclocross-running/

Sample Day 10
1:30:00
108.4TSS
MTB STXC or Sweet Spot Group Ride

Short Track MTB Race (STXC) or Sweet Spot Group Ride :: Have fun but GO HARD :)
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if no race or group ride, FreeStyle Sweet Spot aiming for 40-60 min total time in your Sweet Spot Training Zones (84-97% of FTP) >> CX or MTB

Sample Day 19
0:30:00
CX RUN Workout #4

With the bike TODAY (!) " 2 Fers" - working on a skill and the run
-
Warm up in Zone 2 for 30 minutes, rolling over to the hill/stairs you've used in Run workouts # 1, 2, & 3
-
8 sets of 5 x 20 second Hill Repeats
-
4 sets of SHOULDERING the bike
-
4 sets of "Suitcase Carrying" the bike
-
See Workout # 4 in this Training Tip HERE:
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https://fascatcoaching.com/tips/cyclocross-running/
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Go Home and Roll out your Legs , do Yoga and/or Recovery BUT ALSO do your Sweet Spot workout Today. Why? Because #crossiscoming

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.