Cyclo-cross traning on the turbo

A light bike doesn't replace good fitness.

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kingkongsfinger
Posts: 255
Joined: Mon May 07, 2007 1:06 pm
Location: UK

by 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 :thumbup:
"I could have done this job myself in five minutes, but as things turned out I had to spend two days trying to find out why it had taken someone else three weeks to do it wrong."

NS
Posts: 2536
Joined: Wed Nov 05, 2003 7:27 pm
Location: Manchester, UK

by NS

:roll:

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shoopdawoop
Posts: 433
Joined: Thu Dec 22, 2011 12:37 am

by 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
Posts: 2012
Joined: Tue Aug 02, 2011 9:20 pm
Location: New Zealand

by dereksmalls

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

kingkongsfinger
Posts: 255
Joined: Mon May 07, 2007 1:06 pm
Location: UK

by kingkongsfinger

:smartass:
dereksmalls wrote:Just don't practice your dismounts and shouldering, could be a bit heavy with the trainer still attached. :lol:
"I could have done this job myself in five minutes, but as things turned out I had to spend two days trying to find out why it had taken someone else three weeks to do it wrong."

stefanot
Shop Owner
Posts: 96
Joined: Fri Oct 19, 2012 4:04 pm
Location: Estes Park, CO
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by 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
Posts: 659
Joined: Sat Mar 19, 2011 10:50 pm

by voodoojar

is outside broken?

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