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Training Plan(3 posts)

Training PlanJerryRacer
Aug 13, 2002 4:09 AM
I used to race on the road but have taken a couple season off from racing. I've been riding and doing a good bit of cross training, though. What would I need to do to get into shape to do our East coast cross season starting in early October? I'll be doing mostly 35+ and 40+ races.
re: Training PlanWheelz
Aug 13, 2002 11:27 AM
The best thing you can do, especially if you have never raced cross before, is work on your dismount/mount. This is the point when most cross racers can loose time. To be able to carry your momentum during your dismount through to your remount is the easiest way to save your energy and to gain time on your competitors.

Go to a park/soccer/baseball field and practice your rolling dismount/mount. Practice in the grass. Once you are comfortable getting off the bike while moving, taking a few steps and getting back on smoothly, then work on negotiating an obstacle. I use a board just to give myself a fixed point to focus on. You will discover timing is critical. Allow yourself enough time to take 2 good steps before you have to hop the obstacle. Take a couple of steps on the other side and remount. If you can, building a 12" hurdle is ideal for practice.

re: Training PlanMarcocyclo
Aug 13, 2002 3:04 PM
I too want to get in better shape for the fall cx season. Last year I su@ked! I think a good sprint training regime would have or will help me. I have been doing some weight training to build up better leg strength too. Around here the cx tracks are short and there is little opportunity to recover, so I am working on lactic acid levels too.