[BadBreaks]

Hi guys,

I find Im a little bit short of the level the people Im training with are. Im just a bit slower and finding it a bit tough to keep up training but I know Im getting there.

Is it worthwhile trying to fit in a couple of fairly intense stationary spins in between my training with the group? Would that approach work? Replicating the intensity of the laps we do? Im thinking of doing 20 to 30 mins as hard as I can.

Thanks

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[Milice]

I would stick to riding outside if you can. Nothihg teaches you to be a better cross rider then doing it.

Work the skills, mount dismout run barriers and practice starting line sprints. Soon you willbe riding with them.

[flargle]

Is it worthwhile trying to fit in a couple of fairly intense stationary spins in between my training with the group? Would that approach work? Replicating the intensity of the laps we do? Im thinking of doing 20 to 30 mins as hard as I can.It doesn't make sense to try to replicate what you are already doing with the group. And hammering on a trainer for 20 to 30 minutes is something you can only do once in a while, I mean, if you really go as hard as you can it's an incredibly draining thing to do.

IMO there should be three high-intensity days in a week, a race counting as one of them. Of the other two, one should be geared toward anaerobic intervals, i.e. high intensity, short duration. The other should be geared toward endurance, i.e. tempo, or longer "cruise" intervals. I think this is a pretty standard idea, although the terminology might differ somewhat. Here is somebody else's take on how to structure a week:
http://www.roadcycling.com/cgi-bin/artman/exec/view.cgi/4/435

So what I'm saying is, fit your group practices into a coherent training plan that addresses different aspects of race-fitness.

With winter coming, training indoors is simply a reality.

[dirtyphotons]

i find i get the best results when i switch things up. maybe go for a jog, play some basketball or do some calisthenics/yoga? something that works the heart, lungs and major muscle groups, but still lets you recover.

and that's the other thing. i find it really difficult to improve or even maintain fitness when i'm not recovering properly. eat right, get sleep, and take days off when you can. i mostly bike for transportation so that can make things tricky but on my easy days i stay out of the big ring and allow myself plenty of time to get places.

this is all just one guy's experience, i'm not an expert in any sense of the word.

[shapelike]

I do a mix of training videos (interval stuff), actual rides (cross-country trails), practice cx races on a made-up course near my apartment (including run-ups and barriers). The gf also has me doing core workouts with her in the evenings followed by stretching.

Fat lot of good that does me since I smoke. Got a quit date set for this Friday though which I'm happy about. I've grown to the point of resenting smoking ... it costs me too much health-wise and financially. That's the biggest "training" thing I'll be doing this year.

[pfwitucki]

congratulations in advance, shapelike! you've got us rooting for you.

[justinb]

congratulations in advance, shapelike! you've got us rooting for you.

+1000

[shapelike]

Follow-up: I'm ready to stab someone in the face but I'm still not smoking.

[BadBreaks]

The point is I've only got one training session with the group, so I want to do something in between days to a.) improve for the session or b.) not let it slip.