fix
09-06-08, 10:42 AM
I'm curious to hear what everyone's doing to prepare for this season. For all you road racers out there, let us know what kind of prep you're coming off of, and if you're taking a break.
Cyclocross Racing - Post your Training Schedules!
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flargle
09-06-08, 03:49 PM
Here is what I am trying to do this month:
M 30-45min easy swim
T 60min spinning class. Try to get heart rate as high as possible during work intervals.
W 45min run + 15min upper body workout
T 90-120min tough group ride
F 30min run + stretching
S 90-120min solo ride. 4 x 12min at/near lactate threshold with 3min recovery
S 120-150min mountain bike ride, ride as you feel
I race a little multisport and mtb during spring and summer, but I have no races until cross season opens in early October. September is focused on continuing to increase muscular endurance. I'm also trying to lose a last couple of pounds, more of a vanity thing than anything else. More important than losing weight, is hitting those ME workouts with good intensity, and getting good sleep and rest.
M 30-45min easy swim
T 60min spinning class. Try to get heart rate as high as possible during work intervals.
W 45min run + 15min upper body workout
T 90-120min tough group ride
F 30min run + stretching
S 90-120min solo ride. 4 x 12min at/near lactate threshold with 3min recovery
S 120-150min mountain bike ride, ride as you feel
I race a little multisport and mtb during spring and summer, but I have no races until cross season opens in early October. September is focused on continuing to increase muscular endurance. I'm also trying to lose a last couple of pounds, more of a vanity thing than anything else. More important than losing weight, is hitting those ME workouts with good intensity, and getting good sleep and rest.
fix
09-07-08, 07:44 AM
Interesting. How do you think those 4x12s are helping your 'cross fitness?
sfcrossrider
09-07-08, 09:24 AM
Monday = 1 hour easy (Z1)
Tuesday = Sprint/interval workout (1.5 hours) (Z4)
Wednesday = Day off, commute, and surf (for core).
Thursday = Run, repeat Tuesdays work out.
Friday = 2 hour endurance ride (Z2)
Saturday = 3 hour easy ride with 2-3 hard sprints, or race. (Z3)
Sunday = Race every day until February! (Z4-5)
I have LOTS of base miles under my belt (9,000 since January), and I race A's. I also commute an hour every day.
Tuesday = Sprint/interval workout (1.5 hours) (Z4)
Wednesday = Day off, commute, and surf (for core).
Thursday = Run, repeat Tuesdays work out.
Friday = 2 hour endurance ride (Z2)
Saturday = 3 hour easy ride with 2-3 hard sprints, or race. (Z3)
Sunday = Race every day until February! (Z4-5)
I have LOTS of base miles under my belt (9,000 since January), and I race A's. I also commute an hour every day.
fix
09-07-08, 10:53 AM
I also commute an hour every day.
This is actually why I asked the question in the first place! I'm doing a schedule almost identical to yours, and I also have about 50 minutes of commuting per day. On your interval days, what are you putting down? I'm working my way down from 2x20mins at the moment, hoping to peak in late November.
This is actually why I asked the question in the first place! I'm doing a schedule almost identical to yours, and I also have about 50 minutes of commuting per day. On your interval days, what are you putting down? I'm working my way down from 2x20mins at the moment, hoping to peak in late November.
sfcrossrider
09-07-08, 03:06 PM
I keep my commutes VERY chill. It can be hard when some hipster/fred/tool is BEGGING to be made an example of in front of his friends, but I'm a slave to my program.
I'll taper my intervals to one day a week in October, and replace that day with a "tempo" style practice race. My goal is also to peak in November, and place well at nationals in December.
I'll taper my intervals to one day a week in October, and replace that day with a "tempo" style practice race. My goal is also to peak in November, and place well at nationals in December.
Lithuania
09-07-08, 04:02 PM
right now my schedule looks something like this
mon 2-3hrs with 60min of threshold, 30-40min of vo2, or 90min of SST
tue rest day
wed 60-75min threshold work
thu 60-75min vo2 or big gear intervals
fri rest day
i raced a lot less road this year with my last race being back in july. After that I was doing competitive group rides on Sundays instead.
sat 30-60min high cadence or stomp drills
sun 2-3hr cross practice
mon 2-3hrs with 60min of threshold, 30-40min of vo2, or 90min of SST
tue rest day
wed 60-75min threshold work
thu 60-75min vo2 or big gear intervals
fri rest day
i raced a lot less road this year with my last race being back in july. After that I was doing competitive group rides on Sundays instead.
sat 30-60min high cadence or stomp drills
sun 2-3hr cross practice