Novice Cyclocross Training Plan / Non-4DP / Designed for Strength Training

Average Weekly Training Hours 04:52
Training Load By Week
Average Weekly Training Hours 04:52
Training Load By Week

By the end of this training plan not only will you be fitter and faster, but your handling skills will be better than ever before. Not all improvements are going to come from the bike though. We’ve programmed some timely yoga sessions to increase your flexibility and core strength, enabling you to put the power down at will. This plan also incorporates The Sufferfest Strength Training Programme to build power and endurance, improve balance, and get you ready to crush those run-ups.

Sample Day 1
0:10:00
Add Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link
thesuf.com/BeginnerSUFSTR

Those going with the Intermediate series will want to follow this link
thesuf.com/IntermediateSUFSTR

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day 1
0:30:00
9.2TSS
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day 1
0:06:00
Training Your Brain: Add Mental Toughness to your Plan

Endurance exercise is equal parts physical and mental, so why only train half of the equation?

Go into the "Mental Training" activities tab and take 6 minutes to complete "Intro to the Sufferfest Mental Training Program"

Even if you had no intention of adding Mental Training to your daily to-do list, give this first part a listen, you might just be surprised!

If you decide you want to up your Mental Game (and why wouldn't you?) you can add the Mental Training Program into TrainingPeaks by following this link:
thesuf.com/MTP12wk

Sample Day 1
0:15:00
Adding Yoga

In addition to all of the awesome video workouts you have access too in The Sufferfest app, there is also an entire library of Yoga videos to choose from!
After your recovery spin, load up one of the following Sufferfest Yoga videos to see what they are all about!

Recovery Booster

Loosen Neck and Shoulders

Yoga in Couchlandria: The Office

Sample Day 2
1:00:00
38TSS
Cadence Builds **After Strength**

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

One of the best sessions there is for neuromuscular training and a regular session in The Sufferfest Training Plans, this drill asks you to progressively build from a cadence of 90 RPM to your MAX over 30 seconds, recover and repeat several times. Cadence builds improve the way you recruit your leg, glute and core muscles throughout your pedal stroke by progressing to your maximal cadence. By reaching your highest cadence possible, you are training the 'on/off' switch in each muscle group to not only work faster, but have less overlap with your other muscle groups. You're training your hamstring muscles to 'turn off' when your quads 'turn on' and vice-versa to achieve a more efficient pedal stroke.

NOTE: As a drill session, this video does not have music or a storyline like 'normal' Sufferfest videos. Just fire up a playlist on your favourite music app and you're away!

Sample Day 2
0:10:00
Have Questions About What to Expect from SUFSTR?

Then check out this extensive FAQ
thesuf.com/SUFSTRFAQ

Sample Day 3
0:50:00
33.1TSS
A Very Dark Place **Reduced Intensity 65%**

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

You know that ride where you thought you went harder, deeper and to a darker place than you'd ever gone before? HAHAHAHA. This takes you further, deeper and darker than that. A Very Dark Place is about maximum effort for shorter durations: five, four-minute intervals that take you to the limit. If you struggle with longer, high-intensity efforts and want to improve your ability to make repeated attacks, you need to spend some time in A Very Dark Place. Those little punches in the third and fifth efforts will teach you just how dark you can go.