Training Status??? (IV)
#976
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#977
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#978
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One of my teammates did a CX Video at CrossVegas with some commentary;
https://www.youtube.com/watch?v=htXm8pLwHn4
Good video for CX newbs like me.
https://www.youtube.com/watch?v=htXm8pLwHn4
Good video for CX newbs like me.
Last edited by furiousferret; 09-23-15 at 08:49 AM.
#979
out walking the earth
Thread Starter
60 minutes Z2
COMPLEX 1 (4 ROUNDS)
Step-Up Convict.
Skater - 1 minute
Box Jumps. Sets of 15
Tony’s Triangle.
COMPLEX 2 (4 ROUNDS)
Drop Knee Squat
Walking Lunge
Rubber Band Walk. Forwards, Backwards, side to side. About 2 minutes total.
Side Bridge Leg Lift.
COMPLEX 3 (4 ROUNDS)
skater squat on box
Stiff Leg Dead lift
Swiss ball leg curls
kettle bell swing
60 minutes Z2
COMPLEX 1 (4 ROUNDS)
Step-Up Convict.
Skater - 1 minute
Box Jumps. Sets of 15
Tony’s Triangle.
COMPLEX 2 (4 ROUNDS)
Drop Knee Squat
Walking Lunge
Rubber Band Walk. Forwards, Backwards, side to side. About 2 minutes total.
Side Bridge Leg Lift.
COMPLEX 3 (4 ROUNDS)
skater squat on box
Stiff Leg Dead lift
Swiss ball leg curls
kettle bell swing
60 minutes Z2
#981
Senior Member
Ah geez you guys, it's not like that! It's only sprinting for 45 minutes if anything over Z4 is a sprint for you. As for the chopping, well... try to ease in a bit. Aggressive bike games is part of the fun of cyclocross (Sunday I was in a battle for 2nd place, closed the door on the other guy going into singletrack, blocked him on the run... still ended up 3rd, though!), but putting dudes into the tape when you're fighting for 35th place in the 4/5 race is kind of dickish. The number one thing I would say is, if you're going to pass aggressively, save it until after the first lap. As someone who's had a lot of back-of-the-pack starts this season thanks to poor standings coming in, nothing makes you look like an a-hole quite like bouncing your bike off of a bunch of dudes to gain 20 places at the holeshot, only to still finish in 40th cause you aren't fast enough to actually earn those spots.
But you know, most of all, have fun! CX is rad.
#983
Senior Member
there's a zwift race at 3 which will be live streamed on the GCN channel on youtube. I am so lame that I'm going to do it even though it's sunny and pleasant out
#984
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I saw an impaling on one of those things at a MTB race. Somebody "protected" it by putting an empty plastic coke bottle over the top, which accomplished absolutely nothing.
#985
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#986
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Aborted field test ~10min in. Combination of going out too hard and legs feeling like ass. 5.3 for 10min which is sort of ok, but mission failure. Going to redo in a few days.
#988
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Now that the Black Mirror episode with the prime minister and the pig has come true, it's just a matter of time until we have a stationary bike entertainment police state, like in that other Black Mirror episode.
#989
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Did a TT last night ... not sure what's up, but since I've gone to a disc (Zipp 900) I've gotten slower. Weather has been consistent, power has gone UP and I'm coming in like 20s slower. Perplexed really. It spins fine on the hub, not rubbing, and tire pressure seems ok. Previous wheel was a Reynolds 66. May go back to that on my next run and see what's up.
#990
Senior Member
#991
Senior Member
Stahl Ride today, 65 miles, 5500 feet.
Social ride with some hard climbing thrown in. Was pretty slow today up the long highway 9 climb, followed a fast dude I hadn't seen before and he just slowly picked up the pace til I blew up 15 or 20 minutes in. Couldn't even match Katheryn after that, but hung on to Alon's wheel and sprinted at the top.
The highway 84 climb was fun, only 9 minutes and fairly shallow grade. 3 of us attacking and countering each other until I attacked hard maybe 90" from the top to take that one. We took some new (for me) roads toward the end to tack on some miles and a few power climbs.
Social ride with some hard climbing thrown in. Was pretty slow today up the long highway 9 climb, followed a fast dude I hadn't seen before and he just slowly picked up the pace til I blew up 15 or 20 minutes in. Couldn't even match Katheryn after that, but hung on to Alon's wheel and sprinted at the top.
The highway 84 climb was fun, only 9 minutes and fairly shallow grade. 3 of us attacking and countering each other until I attacked hard maybe 90" from the top to take that one. We took some new (for me) roads toward the end to tack on some miles and a few power climbs.
#992
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Did a TT last night ... not sure what's up, but since I've gone to a disc (Zipp 900) I've gotten slower. Weather has been consistent, power has gone UP and I'm coming in like 20s slower. Perplexed really. It spins fine on the hub, not rubbing, and tire pressure seems ok. Previous wheel was a Reynolds 66. May go back to that on my next run and see what's up.
#993
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Did a TT last night ... not sure what's up, but since I've gone to a disc (Zipp 900) I've gotten slower. Weather has been consistent, power has gone UP and I'm coming in like 20s slower. Perplexed really. It spins fine on the hub, not rubbing, and tire pressure seems ok. Previous wheel was a Reynolds 66. May go back to that on my next run and see what's up.
#994
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3'+3' and finished up with a 100m sprint. New 12s PR. Yay me.
#996
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Short easy Z2 and some squats. Looking at gsteinb's workout above, I think I need to put together a more structured off the bike program.
#997
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Was this just one TT where you saw the difference? Or multiple efforts on the same course?
#998
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Tried the "30 Second Efforts" in the workout recipe book. Awful! Felt like I was hanging off the edge, going to hurl during the rest intervals between numbers 7-9. Had a very "wet" burp after the last effort. Obviously it's something I need to work on if it taxed my system that much, but it was definitely more unpleasant than my usual WRIs. Just managed 78 TSS, but had 102% W' expended. Didn't really feel like adding in more Z2 time so I just rode home. In-person job interview at 2pm and a Skype interview at 11pm, so I'm a bit distracted today.
Since I managed all 10, does that mean I should push it out to 45" per interval, or stick with the 30" for a while until I finish without wanting to lie down and die afterward?
Since I managed all 10, does that mean I should push it out to 45" per interval, or stick with the 30" for a while until I finish without wanting to lie down and die afterward?