Cross Technique
August 25th, 2008 |V10 asks:
I pondered whether it’d be prudent to hold back some in the first fifteen minutes of a race and then open it up hoping that I’d have enough energy to last til the end with the throttle wide open.
I wonder the same thing.
I have heard that the start to a cross race is critical to get into position. I suppose this is the case if you are one of the top guys and want to assure your place at the front early in the race.
However, if you are not one of the top guys would it be better to start is bit more conservatively and work yourself into the race picking off the other riders as the race goes along?
Is it better to chase or be chased?
12 Responses to “Cross Technique”
Be warmed up, go like hell and get lost. There is nothing more demoralizing than to have someone off the front, out of sight.
When I’ve run distance races, I’ve always preferred the ‘negative split’ technique of going out easier and finishing stronger. Psychologically it’s more fun to chase people down. Also, I’ve been less likely to burn out early this way. Since I started wearing a hr monitor I’ve learned that once my heart rate hits an unsustainable level it’s very difficult to bring it back down.
That said, in a running race there’s no problem passing people.
I found in, during my extensive 2 (going on 3) seasons as a cross-racer, that starting off strong is better. Because forcing myself to start at the front of the pack and forcing myself to stay there was more effective than giving up those precious places right from the get-go.
Plus, you never know how logged-jam barriers are going to be, so better to beat people to ‘em.
I’ve blown up mid-race, but then its hanging on for dear life.
fpa
i do the drift for the entire race-i figure i end up finishing a bit betterh that if started easier and went harder later
yeah, you go hard at the start so you don’t lose ground at the first obstacle/log-jam.
most racers break it in to thirds, rather than halves…
i.e. instead of thinking “go hard/try to finish” or “go easier/finish stronger”, think;
1) go hard for position, 2)recover and maintain postion, and 3) finish stong- either defending your postion, or gaining on the position up the road, depending on your recovery in part 2.
in the B race that’s 15 minutes per third.
easy!
I’m with Kruse on this one, except for the fact that you can really get bogged down when you’ve got barriers. Never had that problem running! (except the time I tried steeplechase..)
That conceded, I found I rarely actually ran negative splits. It just seemed that way with the number of “jackrabbits” I was passing.
@(dis): Easy! phht.
racing to win or racing to anal retention, or is that the same thing?
well …
my recommendation to folks (especially early cross season) is to actually run most of the race at around 85% of max effort.
it’s pretty damn hard to have the discipline to start a bit slower and keep a gov’ner on the throttle the rest of it – BUT, for folks who are newer to cross and haven’t dialed in their mount/remount technique … i think riding a bit under blood-red levels is the way to improve AND stay healthy in cross.
so, i say start slow’ish and take your time to open up the throttle. if you practice relaxation and proper technique through the barriers, you’ll make up those seconds lost on the first lap by taking the start ‘mid-pack’.
In a 45min race, fitness WILL show up and if you’re meant to be at the front of the race, you’ll be there. Yeah, there are the courses that toss a technical patch near the start that blows apart fields … but, even with those, i’ve found you can move up into the top-5 if you’re really destined to be there.
.
a level-head through barriers will see you smoother and faster, likely saving you skin, bones, and keeping morale high.
and, you’ll move up in results. trust me.
m
No comment!
I do quick start intervals because they feel so good.
Go hard till you blow. If you are not at the finish line go some more.
Well, look at what the pros do ….
Lars Boom goes to the front, tries to stay near the front, and attacks off the front. But he is a machine.
Gerben de Knegt had great success a couple years ago with starting fast and holding on for as long as possible. He hasn’t been able to reproduce that success since then.
When Bart Wellens is feeling good, he just attacks, attacks, attacks. When he doesn’t have the legs, he falls back, back, back.
Sven Nys likes to sit within the top group and let others tire themselves out with attacks. Then mid-race he goes to the front and usually pulls away from them all. Groenendaal rides much the same way. Nys and Groenendaal are smart riders.
What kind of rider are you?
One thing is usually true though. If you don’t stay within sight of the leaders (or whatever group you’re trying to best) in the early part of the race, chances are you will never see them again.