Ten Minute Tips #1: Training For Cyclocross Season

The last month before your cyclocross season is a crucial one. In the new Ten Minute Tips series, Kolie looks at the elements of training you may want to incorporate to get a strong start to your season. Included are key workout types, how to manage intensity, incorporating running, and mixing technique work into training rides. Includes three example workouts.

Show Notes

Example Workouts:

1. CX starts: 3 sets of 10” starts with 2’ rests during sets, 10’ rests between sets. Goals: practice technique, find the right gear, get used to shifting while sprinting. Add 2 cogs to normal start gear for greater high force stimulus.
2. Over/unders on the road bike: 2x20’ at 90% FTP with 5-10' rest. Every 2’ shift up 2-3 gears, and while on the hoods spin up the gear hard for 10”, then sit down and continue as normal.
3. Over/unders off road with technique: 2x20’ with no power feedback like in a race, on rolling hills 10-90 seconds long with flat sections. Include one or two short steep hills per lap that require getting off the bike and running.