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Old 10-27-09, 04:27 PM   #1
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Periodization and CX racing

In the midst of a relatively short season, does one take a week off for rest or is it simply balls out to the end of the year? What if you're not getting beaucoup hours in in the first place (7-8/wk, including races)?

I have to miss a few races anyway, but just curious what the consensus is for training.
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Old 10-27-09, 06:04 PM   #2
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7-8 hours a week is enough for cross anyway.

people sometimes take a weekend off for racing to get added training in rather than rest.

the seasons so short and usually contain so many series that you need to be consistent all season long.
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Old 10-27-09, 06:19 PM   #3
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7-8 hours is more than enough. Its good to take a break from racing, especially if the drive to the race is pretty long.
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Old 10-28-09, 07:50 AM   #4
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From what I've read, most racers do minimal training (relative to summer road season), concentrating on intervals and 'cross skills more than hours in the saddle.

Which sounds about right, given a hard interval day should leave your legs pretty noodley the next day.

With no race this weekend, I'll be loading up on intervals and hills for Tachino Cross.
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Old 10-28-09, 08:34 AM   #5
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With no race this weekend, I'll be loading up on intervals and hills for Tachino Cross.
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Old 10-28-09, 09:53 AM   #6
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Old 10-28-09, 10:15 AM   #7
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It depends on how those 7-8 hours are affecting you, and what your training was like coming into the season. If your training is leaving you really tired and fatigued then it might be good to give yourself a rest week every few weeks.

I personally use a periodized training program for cross as I am used to that type of training, and if I time it right I can drop some fatigue before bigger races.
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Old 10-28-09, 12:46 PM   #8
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IMO periodization and taking it easy every fourth week are two different things. Periodization refers to switching training emphasis at different points of the year, while taking every fourth week easy is more of a rule of thumb coming primarily (as far as I can tell) from Joe Friel's Training Bibles.

After a few seasons of bike racing, I don't schedule days or weeks off any more. Instead, I take them as they arise or as needed. If you find yourself getting stale or weary, take a couple days off. If you are approaching a big race, taper for a week. If you have a three-day business trip in the middle of the week, don't stress about missing training, simply take it as an opportunity to give your legs some R&R.

IMO the danger of overracing isn't so much about the racing itself, but all the travel and stress. If the weekend is approaching and you aren't excited about racing, then skip it! Sometimes it's more important to take care of those things that normal people do on weekends, i.e. laundry, home repairs, laundry, hanging out with friends, schtupping the wife, etc etc.

Even if you are racing twice a weekend, it's still important to get some training in during the week. It's a long season, and if you let things go from Monday to Friday, your fitness will decline. I think three hard days per week (races included) and two to three easy days is a pretty reasonable strategy?

Keep your bike and your body clean, lubed, and in good working order. Maybe go in for a massage every few weeks. Use a foam roller or massage stick on those tired gams.
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Old 10-28-09, 01:21 PM   #9
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That's helpful. I'm at a point where my weekend race is the highlight of my week-I'm still new enough to the races that there's no chance of not being excited about doing it. And being Cat4, I'm finished early enough in the day that I can still get my other stuff done.
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Old 10-28-09, 03:20 PM   #10
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That's helpful. I'm at a point where my weekend race is the highlight of my week-I'm still new enough to the races that there's no chance of not being excited about doing it. And being Cat4, I'm finished early enough in the day that I can still get my other stuff done.
just wait until your race is mid day yet you still love it so much you get there before the first race and dont leave until the last race
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