OK, since the racing thread was going here anyway...I need training advice. I've never raced, instead having done touring and centuries for years. I'm finding 30min cross races require a different kind of fitness. I think I have a good base (12-15hrs week since March, some weekends close to 200mi) but now the days are getting shorter and I need to train smart, not just lots.
I've been doing a cross night on Wednesdays with the local club, and doing the same course on my own one weekend day if I'm not racing...practice races for 30min and drills on the run-ups and barriers. I've been doing drills a couple of nights at home.
Starting in a couple of weeks, there's a race most every weekend.
If I can get 2-3hrs in on the road, what should I do with them?
Use your base as the foundation for some high intensity work. Intervals; short, medium and long. Race scenario drills. I wouldn't do too many thirty minute race emulations. That'll chew you up pretty fast. Instead one day a week do a set of four ten minute intervals. That way each one can be greater than race intensity and you get even more training and less stress. Find some slog, hills or wet grass or whatever your local terrain offers to steal your momentum and make you suffer. Try to do shorter intervals on that with an emphasis on keeping the snap in your pedal stroke. Do that maybe once a week. Combine some mounts and dismounts with these, add in a recovery ride and maybe an easy distance ride and you've got a full week in relatively few hours on the bike.
I'm not at all an expert, but this is about what i'm setting out to do in my limited training time and I do believe it's working.
Thanks Ron, that seems reasonable.
92...I agree with Ron. Good race scenario intervals. Maybe a few hill sprints and start sprints as well. But if you are feeling spent...don't worry just get out on the road and ride smooth and slow. JT
Hey JT! Didn't know you hung here too. I've been doing as instructed. There's a pretty nice trail that runs past my back yard, maybe a 1mi loop with some climbing, some trees to use as barriers, etc. I've been doing 8-10min intervals there. I've got to get out and do a little running too.
I'm finding that I feel pretty good doing the intervals and rides, not nearly as winded and sick as I feel at the club rides and races, which makes me think nerves/stress are playing a part on the weekends. Need to chill and have fun!