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Cyclocross Summer Sweet Spot w/ Skills & Running - Advanced


FasCat Coaching

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7 Weeks

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Plan Description

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 1.5 - 2.5 minutes to train Tuesday thru Thursdays and 3-6 hours (on average) on Saturdays OR Sundays for a total of 12 - 18 hours per week. Choose the Intermediate Plan if you have less time to train than our Advanced Plan.

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: or 720.406.7444 . Also see

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:51 hrs 5:30 hrs
Strength x2
0:21 hrs 0:30 hrs
Run x1
0:17 hrs 0:30 hrs
X-Train x1
—— ——
MTB x1
2:30 hrs 4:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:51 hrs 5:30 hrs
0:21 hrs 0:30 hrs
0:17 hrs 0:30 hrs
—— ——
2:30 hrs 4:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

FasCat Coaching

FasCat Coaching

FasCat has over 15 years of experience coaching real world amateur athletes: "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.

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