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cx training week 7 day 3: Hill repeats

1.5 hours in zone 1-2 with 3-4 zone 5 hill repeats on a climb lasting 6-8 minutes
In most cases we push the intervals up or increase their distance or the umber of repetitions. With hill repeats, just do them again and try to do them better. They should hurt enough as it is.
around here it is actually difficult to find a climb this long. I can easily get to some 4 minute climbs that plateau along a ridge, so I push out the intervals across the top to get 6-8 minutes. Stay seated in the climbs as much as possible and focus on the upstroke of your pedal cadence.
2011-08-03 06:21:15


cx training week 7, day 2: Steady state with hill attacks

1 hour in zone 2 with 3x15 minute steady state and hill attacks

These intervals are similar to last months, but instead of max steady state, these are regular steady state so stay in low zone 4. In each 15 minute interval get 3-5 short hill attacks on small hills or rollers. Jump out of the saddle and hammer for 10-15 seconds then settle back in to your steady state rhythm. These attacks should not be full on sprints, rather a quick burst similar to what you might do to gap other riders on climbs or out of corners.
2011-08-02 06:26:15


CX training week 7, day 1

1 hour active recovery or rest take it easy and get ready for the next few days of intervals. Stretch, hydrate, repeat.
2011-08-01 08:38:41


CX training week 6, Day 6 and 7

3 hour endurance ride in zone 1-2
no big efforts or monster attacks if you can avoid them. Try to to stay smooth and keep the cadence high

2 hour fast paced group ride in zone 2-3 with 5-8 hill spin attacks
on longer hills, stay in the saddle and steadily increase your spin, focusing on the upstroke. Pull hard from the bottom of the circle to the top and don't worry so much about the rest of your spin (it will work itself it out). You will feel different muscle sensations, especially in your hips. If you have it left in the tank, rise out of the saddle and attack over the top, quickly settling back down and into a steady cadence.
2011-07-30 16:45:30


cx training week 6 day 4: recovery

1 hour in zone 1 keep the gearing light and cadence high.
2011-07-29 06:18:57


cx training week 6 day 3: hill repeats

1.5 hours in zone 1-2 with 3-4 zone 5 hill repeats on a climb lasting 6-8 minutes
In most cases we push the intervals up or increase their distance or the umber of repetitions. With hill repeats, just do them again and try to do them better. They should hurt enough as it is.
around here it is actually difficult to find a climb this long. I can easily get to some 4 minute climbs that plateau along a ridge, so I push out the intervals across the top to get 6-8 minutes. Stay seated in the climbs as much as possible and focus on the upstroke of your pedal cadence.
2011-07-26 20:37:31


cx training week 6 day 2: steady state with hill attacks

1 hour in zone 2 with 4x10 minute steady state and hill attacks

These intervals are similar to last months, but instead of max steady state, these are regular steady state so stay in low zone 4. In each 10 minute interval get 3-5 short hill attacks on small hills or rollers. Jump out of the saddle and hammer for 10-15 seconds then settle back in to your steady state rhythm. These attacks should not be full on sprints, rather a quick burst similar to what you might do to gap other riders on climbs or out of corners.
2011-07-26 07:16:02


CX training week 5 days 6 and 7

2.5 hour endurance ride in zone 1-2
no big efforts or monster attacks if you can avoid them. Try to to stay smooth and keep the cadence high

2 hour fast paced group ride in zone 2-3 with 5-8 hill spin attacks
on longer hills, stay in the saddle and steadily increase your spin, focusing on the upstroke. Pull hard from the bottom of the circle to the top and don't worry so much about the rest of your spin (it will work itself it out). You will feel different muscle sensations, especially in your hips. If you have it left in the tank, rise out of the saddle and attack over the top, quickly settling back down and into a steady cadence.
2011-07-23 01:30:04


cx training week 5 day 5: skills

1 hour in zone 1-2; slaloms and figure eigths
Cyclocross is a lot like time trialing; every second counts towards a top place or victory so it is important to work on techniques that will help gain precious seconds. The area most of us are lacking in is cornering skills Being able to control the bike through the various speeds and length of corners on your average cross course ca easily win or lose a race. What i call slaloms are fast downhill sections with a flow to the turns. find some trees or just create a sweeping course. Try to feel the flow of the downhill an loosen up on the bike. Unlike road, you will move your weight more on the bike. Try to exaggerate your boy movements to get a feel for shifting weight in the saddle and pushing through the bars. Ultimately, you should be fairly at ease in the saddle through the turns.
for the figure eights (hey don't have to be figure eight) find a grove or area of trees and bushes that you can create a very tight course in. Your speeds will be low and the corners should all be 90-180 degree turns. look through the turns and point you knee towards the exit. Try to build speed with each lap.
2011-07-22 06:28:00


cx training week 5 day 4: rest or active recovery

1 hour in active recovery zone, or rest
Lower gear and easy cadence to get ready for the harder days over the weekend.
2011-07-22 06:21:26


CX training week 5 day 3: Hill repeats

1.5 hours in zone 1-2 with 3-4 zone 5 hill repeats on a climb lasting 6-8 minutes
around here it is actually difficult to find a climb this long. I can easily get to some 4 minute climbs that plateau along a ridge, so I push out the intervals across the top to get 6-8 minutes. Stay seated in the climbs as much as possible and focus on the upstroke of your pedal cadence.
2011-07-20 07:01:52


CX training week 5 day 2: Steady state hill attacks

1 hour in zone 2 with 3x10 minute steady state and hill attackes

These intervals are similar to last months, but instead of max steady state, these are regular steady state so stay in low zone 4. In each 10 minute interval get 3-5 short hill attacks on small hills or rollers. Jump out of the saddle and hammer for 10-15 seconds then settle back in to your steady state rhythm. These attacks should not be full on sprints, rather a quick burst similar to what you might do to gap other riders on climbs or out of corners.
2011-07-19 15:00:28


CX training week 5 day 1

Rest or active recovery
we do an easy ride monday nights, so I always treat this day as active recovery, keeping my heart rate above 120 and the cadence high and easy. Take the day off if you need to, but stretch and stay hydrated.
2011-07-19 14:56:42


CX training week 4 day 6 and 7

2 hour Zone 1-2 ride, seated din climbs
This should be a relatively easy endurance ride, but not recovery. Don't follow attacks if on a group ride, instead ride at your own pace in your own zone. Take it especially easy if you are doing this ride the day before your field test, like I am doing.

1.5 hours with 2x8 minutes top end.
Prepare well for this, as this effort is going to hurt...a lot. Get plenty of rest, stay hydrated and try not to eat anything heavy in the two hours leading up to it. Prepare for this effort the same way you would prepare for a race. get a good warm up in with 2x 1 minute sprints. 10 minute recovery after the second sprint and then start your first 8 minute field test. This should be your maximum sustained effort for 8 minutes. Think 20 minute time trial, and make it your A race. Try not to blow it all in the first minute. Instead ease in to the first minute and increase your effort to your max (or what you perceive that to be if this is your first FT) you should be able to bury yourself in the last minute if you time it right. during your 10 minute recovery, spin easy. You should allow yourself to completely recover to get the most out of both efforts. After 10 minutes start your second effort. Oh, I should mention that you should have a heart rate monitor at the very least to record your efforts in the field test. A power meter would be great but only if you already train with power. Feel free to send me the data from the tests if you want to get your averages for zones from here on.
2011-07-16 06:59:06


cx training week 4 day 5: Skills

1 hour in zone 1-2 with corner sprints
on your preferred cross practice course, warm up with a few laps and find some good technical corners for your corner sprints. Focus more on technique and handling than on getting a max effort in and choose the most challenging corners with technical approaches. Ideally, these will slow you way down on the approach so that as you exit you will be forced to get out of the saddle and hammer it. Settle into the saddle and try to maintain intensity for 10 seconds after you exit.
2011-07-14 21:44:46


cx training week 4 day 4

1 hour ride in zone 1-2 with 2 x 10 minute fast pedal
After a a steady warm up, do 2 x 10 minute fast pedal with 10 minutes full recovery in between. for the fast pedal intervals, start a few RPMs higher than your normal cadence and raise it by 5 RPMs every 2.5 minutes. Back off if you feel yourself rocking in the saddle.
2011-07-14 21:41:16


cx training week 4 day 3

1 hour Zone 1-2 ride
Nice steady ride in he saddle today with a smooth pedal cadence. A few hillsprints and county line attacks are ok, but dont let this turn into a Zone 4 killer.
2011-07-14 21:37:42


CX training Week 4 day 2

1 hour recovery ride
this would also be a good time to get acquainted with the cross bike. resist the urge to hammer it and try to focus on handling. Practicing off camber and corners is a good, low power workout that will also benefit skills.
2011-07-11 21:46:58


CX training Week 4 day 1

Rest day
take a day off the bike, stretch and stay hydrated.
2011-07-11 21:44:41


cx training week 3 days 6 and 7

2 hours in zone 2 with 2 x 40 minutes Zone 3-4 (SST)
After a good warmup, ease into zone 3 and try to keep the efforts in high zone 3 with some forays into zone 4. hit the climbs a little harder and push it in fast flats. These intervals will get you prepared for the kind of high end with surges that are common to cross racing. 3 hour endurance ride in zone 1-2
keep it steady and try to keep the heroics in check. your riding buddies may want to drill it in anaerobic, but you don't need to today. This should be a good long ride to help prepare you for your much needed rest week.
2011-07-10 07:25:16






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