|Need advice: Help me salvage a missed cx season in 12 days!||ElvisMerckx|
Nov 24, 2003 8:34 AM
|I've been off the bike for 7 weeks (long story), but I'd been planning my whole season toward cyclocross. I can start training again today, but I only have 12 days to get my skills and fitness in shape if I want to race at all this year.
PLEASE help me devise a training plan!
A few details:
I work a fulltime 9-5.
I have the 4-day Thanksgiving weekend off.
I have access to a gym.
I can devote at least 2 hours a day to training.
|What's the question? Sounds like you know what to do!||MShaw|
Nov 24, 2003 5:04 PM
|See that last sentence?
Right now, all I can say is "go ride young man!"
|Okay then, critique my plan . . .||ElvisMerckx|
Nov 25, 2003 5:22 AM
|I haven't touched the cx bike yet this year, and after 7 weeks off the bike, I'm not sure if I can get back enough to finish strong. I'm just going to try to do the best I can with so little time. Here's my "Salvage a Lost Season in 12 *er* 11 Days Training Formula" (TM):
Today: 1 hour high intesity on stationary bike & 30 min run
11/26: 1.5 hour cx skills practice - low intensity
11/27: 2 hours road ride
11/28: 2.5 hour road ride & 1 hour cx skills
11/29: 2 hours cx skills practice - intervals
11/30: 1 hour recovery ride & 1 hour cx skills - low intensity
12/2: 1 hour high intesity on stationary bike & 30 min run
12/3: 1.5 hour high intesity on stationary bike
12/4: 1.5 hour cx skills practice - low intensity
12/5: 1 hour low intensity on stationary bike
|Okay then, critique my plan . . .||cbass|
Nov 25, 2003 6:41 AM
|you won't be able to gain much fitness in such a short period of time. you're going to have to go with whatcha got. make sure you get plenty of rest in the week leading up to the races and maybe cut that 1.5hr of high intensity on 12/3 to 1hr of low intensity with a few intervals and sprints thrown in. also, make sure you get a really good warmup prior to each race so your body isn't completely shocked by the start.
are you doing the 12/6-7 Reston, VA races? if so, which category?
|I'll be at Reston -- Killer Bs (nm)||ElvisMerckx|
Nov 25, 2003 7:37 AM
Nov 25, 2003 8:46 PM
|you should do a few 1 hr on the bike (various interval) combined with half hour runs. if you have your running legs already do hill repeats, if not just get running. Also do pyramids on the trainer at least 1day a week.
here's the killer hour 10 minute warm up
1 minute at full pop, 1 minute off
2 minute full, 2 off
3 minute full, 3 off
2 minute full, 2 off
1 minute full, 1 off.
18 minutes total, do 3 sets =48 minutes
2 sets is 36 add a
10 minute warm down. Workout total is either 68 or 56 minutes. After you get 'fit' cut 3 minute rest to 2.
When you become an animal reduce all recovery's to 1 minute.