One Simple Cyclocross Workout That Will Make You Faster On Race Day
September 5, 2017 BY JERRY DUFOUR
Intro
Cyclocross season is just around the corner and that means you are looking to sharpen your cyclocross legs and skill set going into your first races.
There are many cyclocross specific workouts that work on specific skills and fitness that need attention to make for a successful race, but there is also some pretty simple and challenging workouts that work on most or all of the neccassary basics that the demanding sport requires. Here is a simple workout that if done properly and consistently with the correct recovery methods, will make you a faster racer!
There are many cyclocross specific workouts that work on specific skills and fitness that need attention to make for a successful race, but there is also some pretty simple and challenging workouts that work on most or all of the neccassary basics that the demanding sport requires. Here is a simple workout that if done properly and consistently with the correct recovery methods, will make you a faster racer!
Heart Rate Analysis Chart
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Lap Analysis
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CX Course
First you will need to create or plan a cyclocross loop that requires all the necessary skills to complete in your next cyclocross race that takes about 10 minutes in duration.
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- Start/Finish Stretch
- Sand Pit - Hill Run Up - Stair Run Up - Barriers - Grass/Dirt Turns - Off Camber |
Belgium Cyclocross Training
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3 x 10 Minutes w/ 5 Minutes Rest Between
After your usual 20-40 minute warm up, start your lap from a dead stop and begin your first of three intervals at your race pace effort (the pace you expect to hold during your next race). This should challenge both your fitness as well as your skill level while at your limits, much like you would encounter during a race. After your first interval, take a five minute rest (zone 1-2 spinning) and repeat two more times aiming to finish the last two at a similar or faster time than the first one. Finish your workout with 20-40 minutes of cool down (zone 1-2 spinning). This should be a very difficult workout if done correctly and should help your performance during your next race!
Video
If your more of a visual learner, here is a dufourfun video from this workout being done in preparation for the 2014/15 season.
One on One Coaching
If you found this workout to be helpful for you, then check out my coaching services for much more.
Strava
For the Strava users....
Analysis
