You know all the skills, now how about some drills to really take your cyclocross to the next level. Simon has four sessions that will soon have you riding like Sven Nys!
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Micro Intervals: Cyclocross is best characterised by really intense intervals with very little time to recover. To train this find a short run up, followed by a flat section over the top. Run the bank as hard as you can, then remount and sprint for 10 seconds. Make sure you make it to the bottom in less time than the effort took you!
The Fun Lap: What better cross training could there be than to map our your own course, and session it. Create a 5 minute loop with at least a run-up, and something to hurdle. Make sure the ground conditions are similar to what you’ll race on, if you race in the mud, train in the mud! Ride a lap as hard as you can, recover for half a lap, then repeat up to 8 times.
Start Practice: Starts are a vital part of any cross race. Begin your intervals standing still, clip in and sprint as hard as you can for 30 seconds. Continue at 10% over FTP for 90 seconds.
Old School Threshold session: This session is best completed on the turbo. Instead of using power for this session, go ‘old school’ and only look at heart rate. Perform a progressive warm-up until your heart rate is at threshold, hold for 20 seconds, then ride easy until your heart rate has dropped 5%, ride hard until it is back at threshold. Continue this until you’ve done a 20 minute effort.
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Watch more on GCN…
Top 5 Cyclocross skills http://gcn.eu/5cxskills 📹
How to calculate your FTP http://gcn.eu/CalculateFTP 📹
Music: WIN THE DAY – JACK ELPHICK
ON A GOOD DAY – JOHAN GLOSSNER
FROSTBITE – YELLOWBASE
Photos: © Bettiniphoto / http://www.bettiniphoto.net/ & ©Tim De Waele / http://www.tdwsport.com
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