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Cross-specific intervals?(3 posts)

Cross-specific intervals?seamus
Jul 5, 2002 4:07 PM
Anyone nutz about cross enough that they're working with a coach? Or for that matter, anybody racing in the A's wanna share what they're doing for cyclocross-specific interval training?

Season's coming up fast, and the typical road training program doesn't seem like the ideal fit for the shorter, harder and zero-recovery racing in cross.

re: Cross-specific intervals?Jan Gerrit Klok
Jul 5, 2002 10:56 PM
You said it, zero recovery.

I have not done this yet, but I'd think of trying to find a location where you can have hard rolling soil on straights, slow turns, and only climbs, no descends. Ideal is to be able to have steep climbs and smooth descends that both can be taken a full power.

I have a location near my house, with 4-5m height difference, one steep cycling path running up, a smoother one down, and connecte by a longer straigth below. 2 corners to brake into and accelerate out of. The short climbs leads directly into the descend, which I'll be sprinting down till I need to brake to make it through the 180 degree lefthander. Sprint out of that corner over the flat straight, brake into one 90 degree left, followed by a sharper 90 left, before I can start climbing again.
It's right next to a train station, commuters looking right onto my little urban training course, but heck! I did 3 laps of 30sec perhaps this week and I was beat!
re: Cross-specific intervals?EricTSV
Jul 8, 2002 1:03 PM
I havn't tried this plan but I saw this program in Velonews last year. The coach was Craig Undem who was a pretty good cross racer and also coached the redline team. Here is his weekly program

M - 1 hr recover ride or rest
T - 20-30 min am run/90 min ride pm with sets of short hard intervals.
W - Hard cross workout - technique training and also a practive race at 15-40 minutes. This should simulate race pace.
Th - Run 20-30 min am/2 hr ride am
F - Rest Day or 1 hr recover ride
S - 90 minute ride with two five minute medium pace intervals and 2-3 race intervals of two to five minutes with 5 minutes recovery
Sun - Race (with at least a 30 minute warm up.

I'm going to try and follow this program this year and I'll let you know how it works. I may also have a set of trainer/interval sessions I've used.