Cyclocross Summer Sweet Spot w/ Skills & Running - Intermediate

Average Weekly Training Hours 09:08
Training Load By Week
Average Weekly Training Hours 09:08
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 2
1:00:00
59.7TSS
Sweet Spot 3 x 10 minutes

3 x 10 minutes ON; 5 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/

Sample Day 3
1:30:00
59.9TSS
CX Standing Starts then Plyometrics for "Explosivity"

4 sets of 4 x 15 seconds ON; 90 seconds OFF
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Standing Start Intervals will give you the ability to ACCEL-ER-RATE! So important in Cyclocross: Off the Start Line, after Remounts and our of corners and slow techy sections
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• 4 sets of 4 x 15 sec on 90 sec off; 5 min between sets
• These intervals are best performed on a stationary trainer or flat wide open roads with no traffic, stop signs, lights, etc.
• Start each sprint from a track stand, a dead stop or slow roll
• Accelerate as hard as possible (Full GAS !!) to a cadence b/w 120-140rpms
• Choose a gear that is challenging at the start but one that allows you to hit a cadence of 120-140rpms by the end of the interval
• The recovery time in-between intervals (a work to rest ratio of 1:6) is increased to allow for a greater “all out” sprint

Sample Day 4
1:30:00
CX Skills (primarily Zone 2)

Dismounts, Remounts, Cornering & Yes, Bunny Hopping!
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In a grassy park make up a mock CX course

15 Dismount and Remounts
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Tons of cornering!
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Read and view these pictures, 8 steps:
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http://www.bikeradar.com/gear/article/how-to-dismount-in-cyclocross-35429/
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Read and view these pictures
-http://www.bikeradar.com/us/gear/article/how-to-remount-in-cyclocross-35643/
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How to Bunny HOP!!
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https://youtu.be/rp2SqvpjNBE

Sample Day 4
0:30:00
CX RUN Workout #1

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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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 6
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 7
1:30:00
72.5TSS
Zone 2: 1.5 hours

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 9
1:30:00
96.7TSS
Sweet Spot Bursts: 2 x 20 minutes

2 x 20 minutes ON in Sweet Spot with a 'burst' every 4 minutes; 10 minutes recovery
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Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.
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Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.
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https://fascatcoaching.com/tips/sweet-spot-training/

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.