shackleton

what are your favorite torture routines geared towards cyclocross?

adam_mac84

https://forums.roadbikereview.com/sho...d.php?t=239150

Watch this thread, it looks promising

fietsbob

https://www.amazon.com/Cyclocross-Tra...6088820&sr=8-1https://www.amazon.com/Cyclocross-Tra...6088820&sr=8-1

fietsbob

Now in 3rd edition

1st and 2nd edition programs, includes free-weights and Running ..

flargle

The Coggan 90/90/90 covers all your bases and takes exactly an hour.

https://forums.roadbikereview.com/sho...18&postcount=2

Cynikal 

Flargle, since I'm getting a powermeter in the near future (or probably ever) do you know of a good conversion between Watt and heart rate?

Edit: Nevermind I found this

"And is there a similar workout for those that don't have a power meter but rely on their heart rate Monitor?"

Not that I've seen, but taking a stab at it I'd go for:

Ramping your HR up to threshold during the 20min effort and holding it there till you complete the interval.

For the 5 min I'd be looking to ramp up to somewhere in-between being above your threshold up to a VO2max effort, I think exactly where in that range would depend on what would allow you to complete all the efforts, keeping in mind that the 90/90/90 name comes from the power level being about 90% of what your best effort for the given time might be, ie the efforts should be hard but not verging on impossible to complete.

For the 30 sec efforts I'd disregard HR all together as it won't respond nearly quick enough to be a proper gauge (IMHO) and go off the the best you can do and still complete all the efforts while keeping the effort pretty even between each 30 sec work period.

flargle

Unfortunately there's no good conversion between power and heart rate percentages. I don't think they have a linear relationship to each other.

I'd simply aim for a steady effort (measured by speed, for example) that you can sustain over each group of intervals. The 30-second efforts I treat as "form sprints" and go strictly by feel.

IMO it's better to choose an effort a bit lower than possible and complete the workout strong, than to go out too fast, blow up, and limp through the second half. Both psychologically, and for the adaptation stimulus you are giving your body. It can be counterproductive to go eyeballs-out.

Halebopp

Cycle really really hard on the trainer. Dismount, sprint around the house. Fall into the mud/snow and roll around a bit. Dash inside and cycle hard again. Repeat.

flargle

In the Allen/Coggan power training book, they actually recommend a workout quite similar: 30 sec hard, 30 sec coast, 30 sec run, repeat for 10 minutes. Three to five sets, with 5 min rests in between.

Hatman52

You forgot the beer hand-up . . .