Beginner - Training Advice - Cyclocross Magazine2024-03-29T07:11:30Zhttps://cowbell.cxmagazine.com/forum/topics/beginner-training-advice?commentId=1198434%3AComment%3A67952&feed=yes&xn_auth=noWell, that's encouraging! I s…tag:cowbell.cxmagazine.com,2010-10-05:1198434:Comment:694432010-10-05T22:15:16.481ZJ.D. Kimplehttps://cowbell.cxmagazine.com/profile/JDKimple423
Well, that's encouraging! I should be getting into form by the end of November!<br />
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As a Field Service monkey, I don't get to ride very much, so I have been following this thread with intent. When I do get to ride, I hit the nearby steep hills and ride four or five in about an hour. But intervals sounds like what I need to do.<br />
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Also, didn't think I could carry much by doubling up but I will definitely give it a go. Definitely need to do something to move up from mid-pack. THanks.
Well, that's encouraging! I should be getting into form by the end of November!<br />
<br />
As a Field Service monkey, I don't get to ride very much, so I have been following this thread with intent. When I do get to ride, I hit the nearby steep hills and ride four or five in about an hour. But intervals sounds like what I need to do.<br />
<br />
Also, didn't think I could carry much by doubling up but I will definitely give it a go. Definitely need to do something to move up from mid-pack. THanks. Hills, steep ones, and lots o…tag:cowbell.cxmagazine.com,2010-10-05:1198434:Comment:694402010-10-05T21:56:38.532ZBooksyhttps://cowbell.cxmagazine.com/profile/Booksy
Hills, steep ones, and lots of them. Fartlek or Speed-play. Set up a practice course at your local park, make it twisty and tough then go out and alternate fast laps with slow laps for an hour. Don't overthink it. If you don't have power, go build some by doing the things that require power. If you can't corner fast, go rip around your local park or ride the mountain bike. If you can't turn yourself inside out for the amount of time required then double up (race two races on race day, like your…
Hills, steep ones, and lots of them. Fartlek or Speed-play. Set up a practice course at your local park, make it twisty and tough then go out and alternate fast laps with slow laps for an hour. Don't overthink it. If you don't have power, go build some by doing the things that require power. If you can't corner fast, go rip around your local park or ride the mountain bike. If you can't turn yourself inside out for the amount of time required then double up (race two races on race day, like your category and your age group or single speed). Actually, doubling up is the single fastest way to get faster, I went from a 4 to a 2 in one season doubling up.<br />
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First race of the season I always get killed too. It's an opportunity to be humbled and remember that most of the guys who're carrying serious fitness from their road or mountain bike seasons are going to fade by November, right when you're getting your form. Thanks to you all for your su…tag:cowbell.cxmagazine.com,2010-10-04:1198434:Comment:692982010-10-04T00:19:21.157ZCharley Howarthhttps://cowbell.cxmagazine.com/profile/CharleyHowarth
Thanks to you all for your suggestions. Feeling stronger in the races but still have a long way to go.
Thanks to you all for your suggestions. Feeling stronger in the races but still have a long way to go. I also recommend intervals -…tag:cowbell.cxmagazine.com,2010-09-25:1198434:Comment:681472010-09-25T21:49:10.014ZSteve Kirkhttps://cowbell.cxmagazine.com/profile/SteveKirk
I also recommend intervals - I've started doing intervals too and found some boost from this. I'm doing 1 minute on, 2 minutes off to start with for 30 minutes as part of a longer ride. The one minute one should be as hard as you can go in more or less the biggest gear you can turn. I generally go for the biggest gear I can turn at 70 or so rpm, but I'm only just starting out on this too. Seems to have brough some rapid boosts tho.<br />
<br />
Make sure you warm up for 15 minutes before any interval…
I also recommend intervals - I've started doing intervals too and found some boost from this. I'm doing 1 minute on, 2 minutes off to start with for 30 minutes as part of a longer ride. The one minute one should be as hard as you can go in more or less the biggest gear you can turn. I generally go for the biggest gear I can turn at 70 or so rpm, but I'm only just starting out on this too. Seems to have brough some rapid boosts tho.<br />
<br />
Make sure you warm up for 15 minutes before any interval session and warm down again at the end. One thing that I've thought a…tag:cowbell.cxmagazine.com,2010-09-25:1198434:Comment:680992010-09-25T15:48:01.969Zcurt khttps://cowbell.cxmagazine.com/profile/curtk
One thing that I've thought about for dealing with the difficulty of timing the intervals is recording an mp3 file of me telling myself to START, STOP, COOL DOWN, GET GOING AGAIN. My wife's mp3 player is tiny and records, trouble is we can't find it. But someone else may have better luck. There are even some programs to splice together two mp3s so you could have music on top of you talking to yourself, if that's your thing.<br />
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I've been doing Tabata's with lose timing. They seem good, I know I'm…
One thing that I've thought about for dealing with the difficulty of timing the intervals is recording an mp3 file of me telling myself to START, STOP, COOL DOWN, GET GOING AGAIN. My wife's mp3 player is tiny and records, trouble is we can't find it. But someone else may have better luck. There are even some programs to splice together two mp3s so you could have music on top of you talking to yourself, if that's your thing.<br />
<br />
I've been doing Tabata's with lose timing. They seem good, I know I'm a wet, shaking mass after the approx 20 min to do the routine. That's got to count for something. The research numbers are good. I don't have much time either…tag:cowbell.cxmagazine.com,2010-09-24:1198434:Comment:680392010-09-24T19:36:15.948ZDaniel Stubbehttps://cowbell.cxmagazine.com/profile/DanielStubbe
I don't have much time either. So I go spinning!!!<br />
45min high cardio, just like CX. Sounds crazy but it works.
I don't have much time either. So I go spinning!!!<br />
45min high cardio, just like CX. Sounds crazy but it works. I think of Tabata just like a…tag:cowbell.cxmagazine.com,2010-09-23:1198434:Comment:679552010-09-23T23:35:39.751ZJoehttps://cowbell.cxmagazine.com/profile/MOTOregon
I think of Tabata just like a leg lifting workout day. Give yourself 48 hours to recover.<br />
During race season if you race Sunday then doing intervals like this on Tues & Fri will give good recovery periods.
I think of Tabata just like a leg lifting workout day. Give yourself 48 hours to recover.<br />
During race season if you race Sunday then doing intervals like this on Tues & Fri will give good recovery periods. Cool info. How many times a w…tag:cowbell.cxmagazine.com,2010-09-23:1198434:Comment:679522010-09-23T22:07:20.641ZCharley Howarthhttps://cowbell.cxmagazine.com/profile/CharleyHowarth
Cool info. How many times a week would you do these?
Cool info. How many times a week would you do these? Some Tabata background.
http…tag:cowbell.cxmagazine.com,2010-09-23:1198434:Comment:679492010-09-23T21:41:38.223ZJoehttps://cowbell.cxmagazine.com/profile/MOTOregon
Some Tabata background.<br />
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<a href="http://en.wikipedia.org/wiki/High-intensity_interval_training" target="_blank">http://en.wikipedia.org/wiki/High-intensity_interval_training</a><br />
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<a href="http://hubpages.com/hub/The-Utlimate-Guide-to-Using-the-Tabata-Method-for-Martial-Arts-Fitness-Training" target="_blank">http://hubpages.com/hub/The-Utlimate-Guide-to-Using-the-Tabata-Meth...</a><br />
<br />
I have used Tabata for about 2 years - started using it for weightlifting. I quickly started incorporating it…
Some Tabata background.<br />
<br />
<a href="http://en.wikipedia.org/wiki/High-intensity_interval_training" target="_blank">http://en.wikipedia.org/wiki/High-intensity_interval_training</a><br />
<br />
<a href="http://hubpages.com/hub/The-Utlimate-Guide-to-Using-the-Tabata-Method-for-Martial-Arts-Fitness-Training" target="_blank">http://hubpages.com/hub/The-Utlimate-Guide-to-Using-the-Tabata-Meth...</a><br />
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I have used Tabata for about 2 years - started using it for weightlifting. I quickly started incorporating it into other excercises like plyo's, & eventually to cycling.<br />
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Since 20 second / 10 second rests is hard to time on a bike I found the best way to do this is find a really big parking lot that makes a loop (Church, office complex, etc - something closed at consistent times during the day/week). Use a timer & figure out a loop that takes you about 20 seconds to sprint & then spin for a bit to rest and ride it again. You will start to memorize the landscape markers as your start & stop points.<br />
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I cycle it in & out of my normal workout for a few weeks throughout the year - typically before events. Did a set of 2x20 last night.…tag:cowbell.cxmagazine.com,2010-09-15:1198434:Comment:669362010-09-15T17:27:52.564ZCharley Howarthhttps://cowbell.cxmagazine.com/profile/CharleyHowarth
Did a set of 2x20 last night. Really pushed hard through both intervals and can feel it today. Had to convince myself I could finish the second 20 minutes strongly and made it through.<br />
<br />
Thanks for the help.
Did a set of 2x20 last night. Really pushed hard through both intervals and can feel it today. Had to convince myself I could finish the second 20 minutes strongly and made it through.<br />
<br />
Thanks for the help.