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Cyclocross Summer Sweet Spot w/ Skills & Running - Advanced

Author

FasCat Coaching

All plans by this Coach

Length

7 Weeks

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: help@fascatcoaching.com or 720.406.7444 . Also see https://fascatcoaching.com/training-plans/

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:51:00 05:30:00
Strength x2
00:21:00 00:30:00
Run x1
00:17:00 00:30:00
X-Train x1
—— ——
MTB x1
02:30:00 04:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
09:51:00 05:30:00
Strength
00:21:00 00:30:00
Run
00:17:00 00:30:00
X-Train
—— ——
MTB
02:30:00 04:30:00

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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