Intermediate Cyclocross Training Plan, by The Sufferfest

Average Weekly Training Hours 07:02
Training Load By Week
Average Weekly Training Hours 07:02
Training Load By Week

THIS PLAN IS FREE.

Over the course of the next 10 weeks you will combine high intensity efforts with specific bike skill sessions. These will have you riding faster in a straight line and through the technical sections typical of any enterPAINing CX course. However, this plan is much more than just on the bike Suffering. Weekly yoga sessions will increase your flexibility as well as core strength, which will have you sitting more comfortably on the bike and insure all your power is getting directed to the pedals. At the end of these 70 days you will be a fitter, more agile and tougher version of yourself!

Sample Day 1
0:46:00
43.1TSS
Primers

Whether you have power testing, a group ride you want to smash, that event you have been training all winter for, or even just a fun route you want to have a great ride on, this is the perfect session to do the day before.
Unlike other Sufferfest videos, this one should not be viewed as a stand alone “training” session, but rather the ace up your sleeve you get to pull out when that big ride comes around.
The key to this session is just enough time right around threshold, with sufficient recovery between efforts and a handful of sprints to prime all of your systems for tomorrow's event.

Sample Day 2
1:00:00
81TSS
Fitness Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.

Sample Day 2
0:15:00
Yoga: Stretching After Suffering

Intermediate You’ve just finished a brutal Sufferfest session. You probably just want to curl up in a ball, but to speed your recovery this sequence will stretch you out and open you up. You’ll be ready to Suffer again in no time.

Sample Day 2
0:03:00
Breathing To CRUSH THEM

Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.

Sample Day 3
0:47:00
46.4TSS
Getting Away With It

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✩

Wouldn't it be great if you could just leave work to go for a ride? Even for an hour? Well, now's your chance. Getting Away With It gets you out of the office and onto the roads of the French Pyrenees with your guide Michael Cotty of The Col Collective.

This is a great session to add toward the end of a training block. The shorter duration, sub-threshold efforts are fantastic for getting some extra FTP building while you are in a fatigued state. Extra emphasis on cadence stresses your nervous system, making your body more efficient at both higher and lower RPMs while improving your form. The neuromuscular training you get from this session is fantastic, so while your power never exceeds threshold, your body will learn to bring more energy to the pedals at all intensities.

Sample Day 4
0:15:00
Yoga: In Couchlandria: The Office

Beginner
If you’re spending a lot of time sitting down in an office, stiffness, tension and soreness can creep into your body. That can affect your performance on the bike. This routine will counteract the damage done at the desk and ensure your body is ready to Suffer properly once you get on the bike.

Sample Day 5
0:15:00
Yoga: Mobilize and Activate I

Intermediate
This routine is designed to loosen up the entire body and take you out of your habitual movement patterns. We flow through a series of standing yoga poses to simultaneously challenge your strength, flexibility and range of motion. Modification: If you find Triangle pose difficult, you can rest your hand on a block for support