NOVICE (CYCLOCROSS)

NOVICE (CYCLOCROSS)

All plans and guides are delivered as PDF files.

BEST FOR NEW RIDERS WHO:

  • Have been riding on the road for awhile but have never – or only recently – tried cyclocross.
  • Can ride with a fast moving group, but your fitness isn’t up to the level of taking big pulls at the front or putting the hurt on others. Yet.
  • Are comfortable making high intensity efforts – you’ve done intervals before and know what you’re in for. You kind of like them, actually.
  • Are used to consistent training: you’re comfortable riding frequently during the week and getting longer sessions in on the weekends.
  • Have very limited time to train. If you want to keep your job and the family happy, you need focused, compact training sessions.

THE STRUCTURE

  • Weeks 1,2: Establish training routine and habits, set basic tolerance work.
  • Weeks 3-5: Ramp up the intensity and get race specific.
  • Week 6: Ease back a bit to freshen up.
  • Weeks 7-10: Very high-end work with race efforts to put on the final polish.

TIME PER WEEK

  • Between 4 to 6.5/hours a week.
  • Four days riding per week (two indoor/two outdoor).
  • Is Mt. Sufferlandria erupting and the ash cloud is forcing you to ride indoors. That's OK, you can do each workout on your trainer. Simply reduce the duration by 25% but increase the RPE by 1. (Not sure what RPE means? It's all explained in detail in the plans.)

REQUIRED VIDEOS

  • The Rookie
  • Nine Hammers
  • Rubber Glove
  • ISLAGIATT
  • Half is Easy
  • Blender
  • Angels 2015
  • There is No Try
  • Elements of Style
  • REVOLVER
  • EXTRA SHOT
  • The Wretched

Sample Images



Related Items


The Sufferfest App - Free 7 Day Trial

The Sufferfest App for Mac, iPad and iPhone is the most affordable, and powerful, way to turbo-charge your fitness. Get unlimited access to our entire video library. Connect to your power meter, heart rate strap or smart trainer, and train to specific fitness targets exactly the way our coaches intended. You can even train with virtual power. Try it free today.