Cyclocross Summer Sweet Spot

Designed by Coach Frank

Plan duration: 6 Weeks

4.83 out of 5 based on 6 customer ratings
9 Reviews

$49.00

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10% of this month's sales go to the Bicycle Racing Association of Colorado

What you get:

  • Sweet Spot Burst Workouts
  • Sweet Spot Skills Drills
  • CX Specific Run Workouts
  • Plyometrics for CX w/Video
  • Acceleratory POWER for CX Workouts
  • Yoga for Recovery w/ Video
  • Long Weekend Sweet Spot Rides
  • 100% Satisfaction Guaranteed*
  • FREE 30 Day Premium TrainingPeaks Account
  • Mobile App (iOS and Droid)
  • Daily Email Workout Reminders
  • GPS, Heart Rate and Power Data Uploads

Description

This sweet spot cyclocross training plan is perfect for the cyclocross athlete that is planning ahead this summer and recognizes the importance of putting in a good ‘base’ before moving onto the harder stuff, aka cyclocross intervals.  It’s also just right for the athlete who has been riding ‘some’ or has completely another preparatory sweet spot training plan.

Every week you’ll progress thru structured sweet spot intervals and practice your cyclocross skills while sweet spotting.  There are run workouts too, and we aren’t talking about ‘jogging’ – these are run workouts specific to cyclocross!  Hint hint: you’ll be shouldering or suitcase carrying the bike for a ‘2 fer’ workout, running and a skill. And since its pre-season you’ll work on your explosive power with standing starts and plyometrics >> All in the name of accelerating quickly off the start line, after a bike remount, out of corners and slow techy course sections.

Additionally, this sweet spot training plan includes all the “marginal gains” you need to do for great cyclocross training: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band a FOAM Roller and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

You’ll perform structured Sweet Spot and Cyclocross Skills work (also @ Sweet Spot) and have the option to join group rides on the weekends (where we coach you how to sweet spot on the group ride). There’s also recommendations for riding longer/shorter for flexibility so you can stay on track when life throws a curve ball.

Questions about the Six Weeks to the Sweet Spot or using this training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime. Example Workout:

Sweet Spot Bursts 5 x 10 min

Share your thoughts!

4.83 out of 5 stars

9 reviews

Let us know what you think...

What others are saying

  1. Nick

    Question

    How far in advance of the start of one’s cx season should this plan start?

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    • Frank

      12-24 weeks out. The sooner the better to raise your training load/CTL and afford yourself the time to move onto cyclocross specific intervals and training races

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  2. Brendan Pierce

    4 out of 5 Good way to build

    I really liked this training program, I was never too gassed to function as a dad or a doctor.

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  3. Andrew

    5 out of 5 Strong Legs

    This is a fantastic training plan! I started this plan with the hopes of building stronger legs and I have done just that. I have followed each plan up to this point, and I am experiencing a much better and controlled power output. I used to struggle putting down a consistent power output when my legs were under load, but this plan has really allowed me to pedal harder for longer.

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  4. Michael

    Great CTL Builder

    This plan is tough, but it will really help you build up some fitness, and hill run ups are tough and good!

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  5. Ben Reidy

    FTP & CTL raised, feeling good!!

    Another great plan by the guys @ Fascat Coaching! Found the intermediate just right for me with out causing too much fatigue but still raising my CTL and FTP. Few days off then on to next plan!

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  6. Nick

    5 out of 5 Great plan for the summer!

    For someone with a 9-5 job, the structured workouts during the week really sharpen skills and acceleration, while the more free form weekend directives keep things fun and flexible.

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  7. Todd

    A great way to transition into CX season

    This plan has helped me both physically and mentally prepare for the upcoming CX season. I feel stronger than I have in past years when I had usually just ‘road lots’, without any structure to my training. I look forward to the next training plan in the series.

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  8. Chris Huck

    5 out of 5 Best Fitness I can remember having ahead of cross season

    This plan was quite a departure from my normal prep for cross season. I had past success with my old ways but, I felt that I’d plateaued. After going through these six weeks, I feel dramatically stronger than I felt even before the 100K mountain bike race that I did earlier this summer. My fitness curve has been on a steady incline since the beginning of this plan. I’m looking forward to continuing to the Cyclocross Intervals plan and going into cross season stronger than ever! The improved fitness has been a huge motivator when workouts were tough.

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  9. Alexander Hegeman-Davis

    5 out of 5 Cyclocross Base

    I have never before used a cyclocross plan during the to increase my fitness for cross season. This plan provided an regime that I could easy complete with all other things that life throws at you. I feel stronger and am more ready to be competitive this cross season.

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  10. Pat

    5 out of 5 Really good plan.

    First off, having the ‘Basic’ and buying based on the number of hours you’re willing to ride is perfect. Nothing beats up the ego like a plan that says ‘ride 12 hours this week and you can only do 6.’

    The intervals were just complex enough to be interesting, but not overly complicated.

    I’m impressed enough that I’ll be purchasing the next one!

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Frequently Asked Questions

  • Am I a Basic, Intermediate or Advanced Rider?
  • Basic plans are for athletes with 4-8 hours per week to ride, a cat 4-5 racer and or a 50+ masters racer.
  • Intermediate plans are for athletes with 8-12 hours per week to ride, cat 3 racers or 40+ masters.
  • Advanced plans are for athletes with 12+ hours per week to train, cat 1-2 or pro racer as well a those who are 30-40 and Master Elite.
  • What if I have to ride the trainer indoors?
    For rides over an hour, we recommend cutting the ride time by about 30% because you aren't coasting or stopping. Be sure to get any structured interval work completed within that time!
  • Should I add 'post activity' comments in TrainingPeaks when I upload my data?
    Yes! While you won't have a coach monitoring your comments and file data, adding notes to your workout is always helpful so you can go back and see what was up that day when you slayed a particular effort!  It doubles as a training diary!
  • Will a coach be monitoring my workouts in TrainingPeaks?
    No. If you would like a coach to create, monitor, customize, adjust or talk with about your training, hire one of our coaches!
  • What if I don't have a M-F, 9-5 kind of work schedule?
    You can move the workouts around yourself in TrainingPeaks and/or schedule a training plan consultation to talk with a coach about customizing the purchased plan for your schedule.
  • How do I apply the plan I purchased in my existing TrainingPeaks account?
    We've got a step-by-step guide for applying your plan here.
  • Can I use these workouts with my smart trainer (Wahoo, CycleOps, Computrainer, etc.)?
    Yes! You can use software like TrainerRoad or Zwift to program & ride the prescribed efforts for each workout. Check with your trainer's manufacturer for compatible software.
  • I don't have a powermeter. Can I use my heart rate monitor with this training plan?
    Yes! While power is the gold standard for training, we've included a FasCat Training Zones sheet where you can enter your Threshold Heart Rate to calculate your heart rate training zones. This allows you to ride the intervals at the proper efforts!
  • If I miss a workout, can I adjust my training calendar in TrainingPeaks?
    Sure! Simply left click the workout, then drag 'n drop it into the day you want to move it to. 
  • Do these plans include recovery days?
    All of our training plans are periodized and include rest days and a regeneration week. Because you don't get faster in training, you get faster in recovery!
  • What should I do when my plan ends?
    We've designed our plans to coordinate with different times of the year and different phases of training. We'll send you a reminder when your plan is nearing the end of 6 weeks with suggestions on where to go next so you are still getting stronger and faster on the bike!

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