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.

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.

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.

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.

https://crosssports.net/2011/10/31/the-cyclocross-workout-of-the-day-for-tuesday-november-1-2011-2x20s-suck-but/

Ha -- two intervals for 20 mins each. crazy!

Simon Burney's Cyclocross books, included training , in each of the 3 editions
here is the 3rd https://www.velopress.com/books/cyclocross/

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

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.

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.

Then you should easily be able to surmise the physiological adaptions of a lactate threshold interval and how those apply in a cross race.

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

Go back and reread Friel's book if you think power is power, because this statement doesn't make any sense in the context.

tabata intervals a few times a week?

i like to work these in during my commute, saves a lot of time

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).

4x4min w/ 2min RI

Either extend to 4x8 w/ 2min RI or do more 4min in a row. IE 5x4, 6x4.


Also, miracle intervals since it sounds like you may have less punch than others in your race category.


Not sure what weight you are but that may be a sneaky source of improvement too...accelerating excess of mass 1000 times a race takes it out of you.