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Cyclocross Base 1: Sweet Spot & Skills w/ Strength Sessions - 9 hrs/week, 13 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Josh Noggle

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Cycling is an endurance sport and cyclocross is no exception. This plan will help you build a solid foundation for your cyclocross season by developing your aerobic energy system with a strategic combination of workouts;

- Endurance riding
- Muscular force (sweet spot intervals)
- Neuromuscular drills (cadence drills)
- Strength training
- Running
- Recovery!

Both volume and intensity of all workouts increase throughout the plan.

Strength sessions are performed twice per week and progress in intensity as both leg and core strength are developed. These sessions can 100% be performed with body weight, free weights, or with gym equipment.

Run sessions also progress on a weekly basis in both intensity and duration.

An FTP test is performed at the beginning of the plan and during the final week to monitor progress.

The first week includes a set of block specific notes, training plan do's and don'ts and FAQs. These notes include instructions on how to handle weeks when your time becomes more limited (which workouts to alter/skip/etc.) and weeks when you have extra time (add on to your endurance rides!).

This plan segways into Cyclocross Base 2 which continues to build on aerobic endurance and introduces VO2max intervals.

Good luck and have fun!

Plan Necessities:
- Cyclocross bike
- Bike/indoor trainer with a power meter for power based workouts
- Heart rate monitor
- Your own cyclocross practice location

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:45:00 03:00:00
Strength x2
01:20:00 00:45:00
X-Train x1
00:20:00 00:20:00
Day Off x1
—— ——
Run x1
00:40:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:45:00 03:00:00
Strength
01:20:00 00:45:00
X-Train
00:20:00 00:20:00
Day Off
—— ——
Run
00:40:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Josh Noggle

I am a USA Cycling certified coach and a category 1 road, MTB and cyclocross racer. Throughout my years of training and racing I have developed my own holistic training philosophy rooted in scientifically proven training methods with an emphasis on fresh and fun workouts. As a coach and athlete I take my training seriously but I make sure not to lose sight of the pure enjoyment of riding my bike.

Interested in discussing a custom training plan? Email me! nogglecoaching@gmail.com


  • 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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