CX - Stages Hour of Power for Cyclocross - New Power Meter User 7-12 hours per week

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
Training Load By Week

8 Weeks to Win Training Plan Summaries: Stages’ 8 Weeks to Win presented by TrainingPeaks is the perfect orientation to training with a Stages Power meter. Stages offer five 8 Weeks to Win training plan choices. Each plan is created by 2012 Olympic Cycling Coach and Stages Education Specialist, Benjamin Sharp, and comes with a full 8 weeks—56 days—of TrainingPeaks premium access. 8 Weeks to Win, is designed to introduce any athlete—beginner or advanced, road, mountain, or 'cross—to the power of training with power. At Stages, we classify personal achievements as a win, and we want to show you what you can achieve in just 8 weeks. While a professional coach is a better answer for meeting your specific or individual goals, 8 Weeks to Win is designed to show you measurable improvement in your fitness and illustrate the power of the Stages Power meter. Once complete, athletes will find additional resources within the TrainingPeaks Coach Match Service to continue her/his progression. --Training Plan Summaries-- Plan: Stages Hour of Power Rider experience: Beginner to Intermediate Discipline: Cyclocross Weekly time commitment: 7-12 Hours Stages Hour of Power Cyclocross plan is for the cyclocross athlete interested in learning to train with power. This is not intended to be a specific event preparation plan, but rather, an opportunity to experience what it's like to train with a Stages Power Meter and TrainingPeaks. The Stages hour of Power plan begins with a week of light to moderate training followed by a "pre-test" to assess initial fitness. The rider’s Functional Threshold Power (FTP) will be estimated based on that test and training zones will be established for you. Each day’s workout will be outlined using time and prescribed training zones. The general emphasis of the training will be on aerobic development, which is critical for cyclocross athletes. There are also skill elements (e.g. 'cross play/dismounts/remounts/etc.), a bit of running, and a healthy dose of shorter efforts that replicate the demands of cyclocross racing. In the last week of the Stages Power Primer plan, there will be a second fitness test to reveal the gains made in fitness after this short 8 weeks of specific training with a Stages Power Meter. This program is designed to be followed as prescribed. However, if your personal schedule requires it, moving workouts within the same week is OK. The 4th week of the plan includes a rest week and it is expected that after the 8th week of following the plan, you will take another rest week. However, if you are struggling with the volume or to meet the workout goals, taking a rest week earlier might be beneficial.

Sample Day 1
1:00:00
45TSS
Day 1 Training - Road

RER – Recovery Ride: Ride your bike very easily, at an effort that is less than 68% of your FTP heart rate and below 55% of FTP. PE for recovery rides should be 2 or less out of 10.

Sample Day 2
0:15:00
Easy run

short run

Sample Day 2
0:20:00
Stages - Core Strength Training

W-CORE : W-CORE – Core Training: Core Training is time spent working on your core (back, abs, obliques). You can do this through traditional gym exercises, Swiss ball work, Yoga, planks, Pilates, etc...Your choice. These muscles are the foundation for good all-body fitness and often times the most neglected by cyclists.

Sample Day 3
1:00:00
45TSS
Stages - Fast Cadence-1 -- 2x3(5) @ 110 rpm +

FCAD-1 – Fast Cadence: Fast Cadence workouts will improve your pedaling mechanics through high rpms or cadence. 2x3(5) @ 110 rpm + -- 2 reps of FCAD, each rep is 3 minutes long with 5 minutes of rest between, cadence equal to or greater than 110 rpms.

Sample Day 4
0:20:00
Stages - Core Strength Training

W-CORE : W-CORE – Core Training: Core Training is time spent working on your core (back, abs, obliques). You can do this through traditional gym exercises, Swiss ball work, Yoga, planks, Pilates, etc...Your choice. These muscles are the foundation for good all-body fitness and often times the most neglected by cyclists.

Sample Day 4
0:15:00
Easy run

short run

Sample Day 5
1:30:00
80TSS
Stages - Tempo Efforts-3 -- 2 x 20(10)

TEM-3 - Tempo (Zone 3) Efforts: Longer duration intervals in your Tempo Zone (zone 3); --- Tempo Efforts -- 2 x 20(10) -- 2 Tempo (Zone 3) Efforts of 20 minutes each effort with 10 minutes of Recovery (Zone 1) between efforts. – Cadence 90-100.

benjamin sharp
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sharp coaching

Recognizing that everyone is an athlete, I am committed to help you acheive your fitness and/or competition goals by helping you make the most of your "real world" situation.