Cross Training
October 13th, 2008 |
OK, so I am enjoying the cyclocross project so far. 60 minutes does not seem to be so bad, I am surprised more don’t step up and race the full hour, especially the Master 35+ guys that qualify. What sand baggers…
Anyway, I have found that I am pretty slow. I’m not especially bothered by this since it’s really my first year and all. But I obviously want to improve for next year.
So, those of you out there that can really do this sport, what should I work on?
Just better fitness? I seems to be able to get over the barriers just fine. I can improve my start I guess but won’t do any good if I crack half way through.
Maybe I need a cyclocross coach for next year…let me know what you think about it.
What should I do to get faster?
14 Responses to “Cross Training”
more downhills
run!
i am not an expert though. i do ‘cross every other year, my first couple races are always “ack ack ack!!! offroad is hard!” and this year we also have “STEER CLEAR of the TRIATHLETE!”
but i do find that a shit-ton of fitness helps, as does lots of mountainbiking on the cross bike. just my $.02
Fitness, and intervals just before ‘cross season. I did a 60 minute race last year when I was fitter - that would even tougher now. Ouch.
How about race the track all year and then do some cross racing and don’t really worry about your results. The track isn’t going to last forever, you can always find mountain bike trails to do cross races on…
@Epic Police: thank you oh voice of doom.
I’m not selling the track bike…evah!
1) Mount and Dismount training… Practice, practice, practice. When I first started racing I would work on my mount and dismount 3-4 days a week. You will loose or gain so much in a race depending on how fast or slow you can get on and off your bike.
2) Quick Start Intervals: From a complete stop with your foot out of the pedal go as hard as you can for 60 seconds. 60 second rest in between. Start with 5 of these and work your way up to 10. Come to a complete stop before each one. The start in cross is very important. You want to go into that 1st barrier or run-up top 5. Crashes and log-jams happen on the 1st lap.
3) Cruise Intervals: at your LT (when you feel the burn in your legs) do 2, 10-30 min intervals (start with 10 and work your way up 2 mins each week) with a 3-5 min rest in between. This simulates race pace.
4) 1 Minute On 1 Minute Off Intervals: go as hard as you can for 1 minute, rest 1 minute and repeat. Make sure you are ON for 10-30 mins (star with 10mins). Cross races can be like road races with drafting and attacking. To move to the next group up the road or to drop the group you are with, these intervals are key.
5) Run: run at a moderate pace for 20-30 mins. Get the legs ready for the little running that is involved in cross.
6) Hill/Stair Intervals: find a 10-30second set of stairs or hill and do running repeats up these. Do 10-20 of these. Or, if the weather is bad, go to the club and hop on the stair-climber and turn it up as fast as it will go.
7) Yoga and Core Exercises: Cross is hard!
maybe i missed something, what are your goals?
one cannot train with a coach or ‘coach-less’ without a goal…. establish a goal and then make plans to achieve that goal.
hmmmm. my goal is to be more awesome. i’m totally winning my next race. that was easy!
f-ing rad!
Get a better bike.
CERA
You looked good on Sunday, Smithers.
I think Wah’s advice is really good for a father of two except for “5) run at a moderate pace for 20-30 minutes…” You would be better off spending the time with your kids.
There are no A racers in Minnesota or Wisconsin who are faster than I am in a 5k except for the Lalonde brothers (I’ll hedge on ghost since I think he runs on occasion) and I was pack fodder in 2006 and 2007 in A. That kind of fitness comes in handy when you find yourself three feet on the wrong side of the pit, you’ve flatted, and you have this ridiculous desire to finish so you run the course. Your Crossniac friend’s number 6 is all that is required as far as running is concerned.
As for Wah’s number 3, it’s a good idea but you’ve done plenty of Cat 1/2 scratch races at the track this summer and because of them you already have all you need. Spend the time with your kids.
Results are over rated. Go for style instead. You’re 90% there with the Euro cool pro cross bike set up and the uber awesome Hup U kit. Put on some white bar tape, shoe covers and some tan in a can for the legs and you’ll look pro anywhere in the field. When the race goes sour you can just say you’re using it for training for some other future event and that your plan all along was to ride hard for the first half and then cruise it in for last half before you rode the 50 miles back home behind the scooter.
Do the B race and go home 3 hours sooner, thats a victory.
You did look good Sunday. Relax on the bike, hole shot is important (out of sight, out of mind). You already run enough. Do hill bounding for the run ups, and it also gets you started on XC ski season.