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thoughts on using your bicycle commute to train for CX racing

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thoughts on using your bicycle commute to train for CX racing

Old 09-14-12, 07:52 PM
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thoughts on using your bicycle commute to train for CX racing

I currently have a 20 minute bicycle commute to work. I could easily extend the ride to 30 minutes by taking a different route. I tried my first CX race last season. I raced the Cat 4, 30 minute. I am not trying to dominate Cat 4 and move up to Cat 3 or anything like that. I would just like to improve from terrible (my perception of my first and only race performance) to semi-competitive.

Anyways, I was thinking of trying to break my commute into intervals and start off by riding 4 minutes at race pace, followed by 6 minutes at recovery pace. I would repeat that cycle until I arrived a work. Then, each week, I would gradually change the intervals, 5 minute race pace, 5 min recovery...etc until I can eventually ride the whole thing at close to race pace. I would "train" every other day and treat the commutes in between as casual/recovery rides.

Does this make sense? Would it work? Are there better ways to use that 20 - 30 minutes as training time? Let me know what you think.
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Old 09-15-12, 07:43 AM
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I wouldn't do "intervals" but instead extend the commute 2 or 3 days a week to 1-2 hours. Include a variety of terrain, including some hills. You should also include cross-specific stuff, like stair climbs at a local football field, on-and-offs, or whatever. Push yourself hard in spots, but don't make it too regimented.

If you nudge your volume and intensity up like that, you will see improvement.
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Old 09-19-12, 11:42 PM
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I don't think mixing it up in traffic is a great place to push yourself into the red. If done sensibly I'm sure it could help somewhat though.

I think that a small about of time could also be well spent working on barriers or cornering on grass. Make some pvc practice barriers and bring some stuff to mark out a course and stop by a park on your way home.

Any time you get on or off a bike is also a good time to practice dismounts/remounts.
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Old 09-21-12, 12:26 PM
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My cyclocross training consists of one night a week of cross practice for one hour and then daily commute of 30 minutes each way and racing on the weekends. I just ride as hard as I can the whole 30 minutes.
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Old 09-21-12, 01:23 PM
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I try to ride the CX bike to work a couple of times a week. On the way home, I pass through a couple of small parks so I just do some grass sprints and work on dismounts and shouldering by mounting picnic tables. Unoccupied tables, of course.
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Old 09-21-12, 01:49 PM
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I just live with my poor results and have fun racing with the other slow guys.
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