Cyclo-cross traning on the turbo

[kingkongsfinger]

I wonder if anyone has any sessions for training on the turbo for cross races. I get in the top ten but need a little more.
I have a decent turbo trainer, HR monitor and can follow a plan. The cross races I do last 40 mins as I'm a vet now, 43 years of age.
Skills wise Im above average and make up in the tech scetions as Im from a MTB background and still do 2-3 MTB rides a week.

Cheers

[NS]

[shoopdawoop]

I would suggest 2x20s at threshold with 2-5 min rest in between or 10-20x(30s on, 30s off).

Although I wouldn't do them on the trainer; sure you'll gain some strength but why not emulate the race conditions? I do them up and down a big field on the grass, on dirt roads and on off camber along the side of the road. When the weather gets really bad I setup my trainer and warm up and cool down on it inside but still do the cross "work" outside.

[dereksmalls]

Just don't practice your dismounts and shouldering, could be a bit heavy with the trainer still attached.

[kingkongsfinger]

Just don't practice your dismounts and shouldering, could be a bit heavy with the trainer still attached.

[stefanot]

As far as 'cross fitness goes, I think Tabata intervals are still the best on the trainer. Start with 2 sets of 8 x 20s all out / 10s rest. Add more sets if you're a masochist

[voodoojar]

is outside broken?