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Best tricky way to train for CX?

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Best tricky way to train for CX?

Old 08-15-18, 12:48 PM
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JeffOYB
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Best tricky way to train for CX?

What's the best way to get ready for CX on the least amount of training?

I'm thinking stair-running. Gets both power and lungs. And many ridiculous CX courses have steep trudge-ups (i won't call em 'runs').

I suppose bike intervals aren't bad. Hillclimb repeats.
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Old 08-15-18, 03:42 PM
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redlude97
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2x20 threshold intervals are the single best training I can think of, followed by once a week skills practice especially dismount/mount/carry/shoulder. If you are short on time I'd devote very little time to running, a couple short sprint/stairs sessions early in the preseason to just not shock the system should be sufficient.
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Old 08-16-18, 06:39 AM
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what's 2x20? 2 mins x 20 reps? that wd be crazy so that can't be right 2 reps of 20 mins? can't be right either.
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Old 08-19-18, 02:45 PM
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I guess it would be 20 reps of 2 mins. Hmmm... That sounds like cyclocross! So you're saying the best way to get faster in CX is to do a lot of hot half laps and rest a bit between em?

My standard workout is like 6 laps of a 5 minute course. ...A warmup, a medium, 2 hots, and a cool-down. No biggie! Our courses aren't very interesting. And I'm usually by myself.

I could convert that to sometimes doing a dozen hot half laps w little cool-off's b/w em.

Still, I'm thinking there might be a faster way to get power for CX than by doing hot-laps.

I can see that really boosts my aerobic -- especially when I throw in a cpl sets of barriers.

I don't need any skills help. Mine are already good.

I'm looking for power. And also speed, snappiness out of corners. A burst for a sprint -- I'm always getting nipped at the line.

For power I'm still thinking stair-running. For speed, probably speedwork on the bike is the only hope. 5-10 good wind-up jumps w full rest b/w.
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Old 08-19-18, 11:31 PM
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https://crosssports.net/2011/10/31/the-cyclocross-workout-of-the-day-for-tuesday-november-1-2011-2x20s-suck-but/
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Old 08-20-18, 11:13 AM
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Ha -- two intervals for 20 mins each. crazy!
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Old 08-20-18, 11:19 AM
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Simon Burney's Cyclocross books, included training , in each of the 3 editions
here is the 3rd https://www.velopress.com/books/cyclocross/
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Old 08-20-18, 02:11 PM
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Originally Posted by JeffOYB View Post
Ha -- two intervals for 20 mins each. crazy!
Not sure if you are being serious? Race specific intervals are likely the most efficient way to train if you are time crunched, both from a physical benefit and a mental edge in terms of getting yourself used to bleeding from the eyes and wanting to puke
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Old 08-21-18, 08:41 AM
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Racing is racing. I can suffer no problem. Hammering is hammering.

I want the fastest way to increase power, specifically. By any means necessary. Weights, stairs, anything. Uphill jams out of the saddle in the biggest gear.

Is the idea that 2 short races will increase power in the shortest time?

Like, I know that I can do 10 efforts of 1 minute at a far higher power intensity than I could over 20 mins. So there's that. If I want power, shouldn't I train it?
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Old 08-21-18, 12:14 PM
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Originally Posted by JeffOYB View Post
Racing is racing. I can suffer no problem. Hammering is hammering.

I want the fastest way to increase power, specifically. By any means necessary. Weights, stairs, anything. Uphill jams out of the saddle in the biggest gear.

Is the idea that 2 short races will increase power in the shortest time?

Like, I know that I can do 10 efforts of 1 minute at a far higher power intensity than I could over 20 mins. So there's that. If I want power, shouldn't I train it?
If you want to know the physiology behind training, then read any of the training books, they cover it well. I recommend Joe Friel's Training Bible 5th edition. If you think that all racing is racing and that all hammering is hammering, and that power is power then there's nothing really I'm going to say that is going to help you.
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Old 08-21-18, 12:57 PM
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Originally Posted by redlude97 View Post
If you want to know the physiology behind training, then read any of the training books, they cover it well. I recommend Joe Friel's Training Bible 5th edition. If you think that all racing is racing and that all hammering is hammering, and that power is power then there's nothing really I'm going to say that is going to help you.
I've studied sports training for decades.

I've read Friel. And the others. Incl 'fast over 50.' I have no interest in the general topic for this question. I'm an old fart who needs to boost the power in particular. For CX in particular. No other question.

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Old 08-21-18, 01:01 PM
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Originally Posted by JeffOYB View Post
I've studied sports training for decades.
Then you should easily be able to surmise the physiological adaptions of a lactate threshold interval and how those apply in a cross race.
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Old 08-21-18, 01:09 PM
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I can work on my LT ... i was thinking power was different. My aerobic is pretty good as is my suffering ability. i need to really focus on strength and then putting it out there via power for a short event. in the short time i have before the season and also thinking of the minimum time for workouts anyway.

i'm doing 45 mins, not an hour. at my level that is a big difference! i've moved up from 30 mins. but an hour is silly. i'd get bored. i rarely see positions change after the halfway point of a local hour-long race. just more misery
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Old 08-21-18, 02:19 PM
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Originally Posted by JeffOYB View Post
I've studied sports training for decades.

I've read Friel. And the others. Incl 'fast over 50.' I have no interest in the general topic for this question. I'm an old fart who needs to boost the power in particular. For CX in particular. No other question.
Go back and reread Friel's book if you think power is power, because this statement doesn't make any sense in the context.
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Old 08-23-18, 10:10 AM
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Originally Posted by JeffOYB View Post
I want the fastest way to increase power, specifically. By any means necessary.
tabata intervals a few times a week?

i like to work these in during my commute, saves a lot of time
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Old 08-27-18, 01:52 PM
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Just pick a canned plan from Time Crunched Cyclist for CX racing and go do what it says. The Carmichael book. Expect 20 to 30w per plan cycle.

If you want to argue finer points of physiology, specificity, etc....Andrew Coggan is always responding to posts in Slowtwitch forums. I'm sure he'd love someone else to chat with (sarcasm).
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