Betera Coaching CX 8 Week Tempo Sweet/Spot Plan

Average Weekly Training Hours 09:40
Training Load By Week
Average Weekly Training Hours 09:40
Training Load By Week

This plan assumes you have a solid base of riding under your belt and are ready to start focusing on some CX specific efforts. The plan is designed to start your CX specific training while you continue to build your aerobic engine with lots of tempo/sweet/spot and hard group riding. The plan includes strength and plyo work as well as hill carries, mount/dismount practice and core work.

Sample Day 2
1:02:00
49.4TSS
Test Day 1 – 1 Min Test

WU:
10-15 Min Warm Up, progressing to Zone 2
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 5 Min Opener Interval
This effort is to open up your legs for the 20 minute test. THIS IS NOT AN ALL OUT EFFORT. Just enough to get you ready for the 1 minute test.


REST: 5 minutes of easy riding then complete

CADENCE: Self selected
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle and go as hard as you can go in the beginning!

Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 10 minutes and then repeat the test one more time.
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CD:
Cool Down 5-15 minutes
TARGET: Easy Zone 1 Spinning
CADENCE: small chain ring

Sample Day 3
1:00:00
40TSS
ACTIVE RECOVERY - Easy Spin Z1

MS: Today is an Active Recovery day targeting ONLY Zone 1 Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 4
0:53:30
46TSS
Test DAY 2: 5 min Testing

WU:
10-15 Min Warm Up, progressing to Zone 2

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MS1:
3 x 90 Sec Opener Intervals
build these itnervals over the 90 sec and not make these max efforts - target about 80-90% sprint effort (so not all out!)

REST: 3 Minutes between of easy riding after first two and 8 - 10 minutes after last interval to recover before MS2:
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MS1: 5-Minute Hard Effort.

This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test
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CD:
Cool Down 5-15 minutes easy peasy!

Sample Day 5
1:00:00
40TSS
ACTIVE RECOVERY - Easy Spin Z1

MS: Today is an Active Recovery day targeting ONLY Zone 1 Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
0:53:30
46TSS
Test DAY 3: 20 min Testing

Warm up Just like you did for your 5 min test effort.

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MS: 20-Minute Time Trial.

Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort.

Once complete, spin easy for 10 minutes or - feel free to ride up to 2 hours in your endurance zone after the test.
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CD:
Cool Down 5-15 minutes easy peasy!

Sample Day 7
3:00:00
148.17TSS
Endurance Zone 2 ~ 150 TSS

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)

Sample Day 9
1:44:00
91.6TSS
Endurance : 4 x 8 min ME Intervals

Warm up 20 - mins building to zone 2

MS: 4x8 min low RPM intervals - shift into a heavy gear and ride tempo effort at 60- 75 rpms

5 mins zone 2 spin in between.

Target: 80 - 90% of FTP on the climbs (these are NOT all out)

Recovery Target - nothing less than 60% of FTP AND keep rpms over 95 on the recoveries.

Finish your ride with another 30 - 40 mins of brisk upper level zone 2 riding.

Sarah Matchett
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Betera Coaching

USAC Expert Level 1 Coach

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