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Non obvious cross racing advice

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Non obvious cross racing advice

Old 07-12-19, 04:59 PM
  #26  
redlude97
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Originally Posted by JeffOYB View Post
Masters, old farts, and busy career ppl with short time need a different approach to training. ...My impression is it tends to mean that typical workouts are harder than for younger riders or those with more time.

I've read all the books and most of the info out there. Too bad I don't retain it very well, but I do still have an impression of what is suggested for older, short-time riders.

Workouts should be varied. Not the same kind of hard every day. But my impression is that one easy day a week is enough for the easy part. Two or 3 easy days when you're old.

When you only have a half hour or hour to cover the weekly needs for a race and for speed, intervals, power, skills, strength, endurance, it means that you ARE going pretty hard in some respect for your other 3-5 weekly outings.

Whattayathink? Is that about right?
I'm only kinda old at the start of masters 35+ but going hard 5 times a week is too much. 3 times a week is about all anyone can sustain for weeks on end. Hard can be different types of ride though depending on the time of year as you approach the season. During base that means sweetspot and threshold extending those workouts out as long as possible and with as little rest as possible but still sticking to 2-3 days of hard. During build for ~6-9 weeks hard workouts are primarily threshold and over unders with some V02max work towards the end 3-4 days a week or some 5+ hour tempo rides. About a month before the start of the season 1 hard day gets replaced with CX specific drills like hill running repeats or sprint starts. Skills practice days can be hard or easy depending on what you are working on and if there are racepace practice rides in your area. I generally only go hard during specific sections of those courses and do more sustained hard work without having to mix in skills. Once race season starts you are doing 1-2 races/weekend and then recovering for ~2 days. You might be able to get 1 more hard day in the middle of the week or combined with a skills/practice race, then some easy spinning the following day and then openers. Any more than that and you'll likely burn out and/or tank your season. Younger guys can probably get away with a bit less recovery.
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Old 07-15-19, 10:09 AM
  #27  
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Originally Posted by redlude97 View Post
The thing is, they aren't really going hard then
They are if they are putting out a hard relative effort. They may be not be hammering at a certain speed daily but it can still be mental. Like that ride felt hard.

Like someone digging and digging till they can't get out of the hole.
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Old 07-15-19, 12:33 PM
  #28  
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Originally Posted by CyclingFever View Post
They are if they are putting out a hard relative effort. They may be not be hammering at a certain speed daily but it can still be mental. Like that ride felt hard.

Like someone digging and digging till they can't get out of the hole.
I think lude's point is that it literally doesn't work that way, ignoring whatever someone thinks they're accomplishing in their head.

It doesn't matter what's in your head if you ignore how the body actually works.

You can try to "force" yourself to do 40/20's like I did on my abbreviated lunch workout today everyday. I wouldn't. Because your performance will decline to the point that they aren't at an intensity level any longer to do any good.

Even low time riders can't do whatever they want everyday. The idea that since you don't ride 300 miles a week that you can ride 30min hard as nails everyday is simply wrong.

I'd see something like Tabatas or 40/20's as staples of cross. I'd guess anyway. Hammer, slow for corner and do the corner/obstable, hammer, repeat. You simply can't do 40/20's or 30/30's or 1:1 work everyday.
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Old 07-15-19, 12:36 PM
  #29  
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Originally Posted by CyclingFever View Post
They are if they are putting out a hard relative effort. They may be not be hammering at a certain speed daily but it can still be mental. Like that ride felt hard.

Like someone digging and digging till they can't get out of the hole.
Mental it doesn't matter in terms of actual training or performance. Beating yourself against a wall day after day just leads to being mediocre
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Old 07-15-19, 03:25 PM
  #30  
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Originally Posted by redlude97 View Post
Mental it doesn't matter in terms of actual training or performance. Beating yourself against a wall day after day just leads to being mediocre
That's what I was trying to say but struggled to get the words right haha.
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Old 07-19-19, 11:01 AM
  #31  
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Originally Posted by redlude97 View Post
I'm only kinda old at the start of masters 35+ but going hard 5 times a week is too much. 3 times a week is about all anyone can sustain for weeks on end. Hard can be different types of ride though depending on the time of year as you approach the season. During base that means sweetspot and threshold extending those workouts out as long as possible and with as little rest as possible but still sticking to 2-3 days of hard. During build for ~6-9 weeks hard workouts are primarily threshold and over unders with some V02max work towards the end 3-4 days a week or some 5+ hour tempo rides. About a month before the start of the season 1 hard day gets replaced with CX specific drills like hill running repeats or sprint starts. Skills practice days can be hard or easy depending on what you are working on and if there are racepace practice rides in your area. I generally only go hard during specific sections of those courses and do more sustained hard work without having to mix in skills. Once race season starts you are doing 1-2 races/weekend and then recovering for ~2 days. You might be able to get 1 more hard day in the middle of the week or combined with a skills/practice race, then some easy spinning the following day and then openers. Any more than that and you'll likely burn out and/or tank your season. Younger guys can probably get away with a bit less recovery.

I concur. I'm 40, have ridden fairly extensively for years, and for the last year have started structured plans on a smart trainer. I can handle 3 hard, HARD workouts a week, no more. Now, I can add in commuting, or a relatively tame group ride, or a couple endurance workouts on the trainer to add a bit of volume (but not all 3 of those things every week...). But more than 3 hard workouts a week, and I start to really feel it, like dread getting on the trainer because my legs just feel like ****.

I've gotten smarter about it though...and I've taken to inserting a rest week mid block if I've done more miles than I'm used to, or went too hard on a group ride while also hitting all my scheduled workouts on the trainer, and just generally feel overcooked.
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