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Recreational Cyclocross and Gravelbiking This has to be the most physically intense sport ever invented. It's high speed bicycle racing on a short off road course or riding the off pavement rides on gravel like :The Dirty Kanza". We also have a dedicated Racing forum for the Cyclocross Hard Core Racers.

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Old 09-08-08, 12:54 PM   #1
sequoia78
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CX Training?

Anybody know any good links to training blogs, training tips, training routines, that sort of thing? I'm looking to start a training group in Central Oregon and I know there are a million uber-pro athletes and personal trainers out here, but I'm a DIYer with little money and limited time to dedicate. I just need some good tips and training tools to use with the group or partner a couple of days a week.

Thanks in advance!
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Old 09-08-08, 01:09 PM   #2
flargle
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My best advice is, simply, read the Bible.

Also, here are a few relevant links:
http://hubbikes.com/page.cfm?PageID=121
http://www.cycle-smart.com/coaching/...for_cross.html
http://cyclocrossworld.com/Tech.cfm?...ShowDisabled=0
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Old 09-08-08, 02:04 PM   #3
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Velonews.tv has a few good online videos. Click on "How-To" at the top bar, the scoll down most of the way.
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Old 09-08-08, 02:54 PM   #4
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Assuming you're fit, and you can get on, and off your bike quickly...

Run, run, run, run, and do core work (pushups, pull-ups, and crunches).
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Old 09-08-08, 07:45 PM   #5
Lithuania
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Since you can train with a group I suggest making some barriers and finding a park to set up a course with as many cross elements as you can (barriers, off camber turns, run ups, etc) thats about 4 - 7 minutes long and have mini 2 lap races on in it. 4-8 races with limited recovery time in between will be very good training and just one day a week of this will make a difference. This should take about 2 hours.

Another day in the week you could workout for an hour doing either 2 20 minute intervals at threshold or some kind of higher intensity intervals such as 5x5mins, 8x3s, etc

A third day you could do some running for about 30 minutes or so

A forth day you could go for a short 30-60 minutes easy ride practicing things like starts.
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Old 09-08-08, 08:20 PM   #6
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Quote:
Originally Posted by sfcrossrider View Post
Assuming you're fit, and you can get on, and off your bike quickly...

Run, run, run, run, and do core work (pushups, pull-ups, and crunches).

Do "burpees", too. Nothing gets you in shape like doing burpees. No, I'm not talking about what happens after you chug a coke.
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