Focusing on cyclocross racing
My first thoughts were just to try cyclocross this winter for a something different and add variety to my training, however due to some poor results on the road this year, and lack of form over the last month or so I was thinking about doing cyclocross this winter.
Originally I was going to continue the road season until Sep, then short break,then start training for cross, but my competiveness has sort of got my thoughts round; easing off a while next month or so then focusing my training solely on cross.Those who race, are there many who concentrate the season on mainly on cyclocross, in winter? and if so how would I change my road training towards peaking in cross during the winter (1st races about Oct).Any suggestions would be great.Thanks
Originally Posted by bikerdave
With performance decreasing, now may be a good time to take a break and regroup fory our next season. Without information on the kind of road racing you do and your current level of fitness, I can give you some general ideas.
If your first race is in October, you have plenty of time to take a breather from your current training and build toward the CX season. The intensity of CX is much like that of a time trial, ie heart rate levels and the need for muscular/speed endurance. Training focus is on increasing lactate thresholds and endurance. CX races are generally short 30min for beginners 1hr for pros. During your base building phases, endurance rides of 1.5hr to 2hr are generally adequate. Obviously the bigger the base the better. You should also add a short run(1mile or so) one to two times per week. Skill sessions should be scheduled for mounting and dismounting. If you can find a park and set up a practice loop and do it every week. Your build phases should work on sustained high heart rates using cruise intervals. Power jumps can also be helpful.
CX is high intensisty racing, building aerobic and anaerobic capacities is very important. Technical skills should also be worked on regularly, mounting and dismounting well can help you beat the other guy.
I know this is very general information, I hope it will be some help to you. fastcoaching.com