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| CYCLO-CROSS 101: TRAINING |
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| Written by John Lefler Jr | |
| Thursday, 06 October 2005 | |
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Many riders new to the sport of cyclo-cross are curious about what constitutes appropriate training. Whether your goal is to win the state championship or just be relatively competitive in the events, it is important to follow some sort of structured cyclo-cross training program to maximize performance and potential at the races. Here is a sample training program from "Cyclo-cross Training & Technique" by Simon Burney : October (3 weeks of training) Mon 60 min level 1 road ride Tue 20 min run, am. 60 min level 2 road ride, pm Wed 20 min run, am. 30 min warmup, 30 min level 3 road ride,or turbo trainer pm Thu 20 min run, am. 60 min level 2 road ride, pm Fri 60 min level 1 recovery ride Sat 2 hour level 1 recovery ride Sun Race or race simulation November (3 weeks of training) Mon 60 min level 1 road ride Tue 25 min run Level 3+, am. 60 min level 2 road ride, pm Wed 30 min intervals on Turbotrainer, am. 60 min level 1 road ride, pm Thu 20 min run Level 2, am. 30 min warmup, 30 min level 3 road ride or turbo trainer, pm Fri rest or 45-60 min level 1 recovery ride Sat Race or race simulation Sun Race or race simulation December (3 weeks of training) Mon 60 – 90 min level 1 road ride Tue 30 min running, am. 60 min level 2 road ride, pm Wed 30 min intervals on turbo trainer, am 60 min cross skills, pm Thu 25 min running, am. 60 min level 2 road ride with jumps, pm Fri rest or 45 - 60 min level 1 recovery ride Sat Race or race simulation Sun Race or race simulation Rest weeks would include three days of 60 minute Level I recovery rides, 20-minute running sessions on two days and 1 90-minute Level II ride. Most riders come into the cyclo-cross season with solid base of fitness from a season on the road or racing mountain bikes. Cyclo-cross events range from 30-60 minutes in duration, so the specific power training outlined above will help prepare you for the short, intense efforts of a cyclo-cross race. |
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