Running……I really don’t like to run.  Even the short amount included in getting over a barrier or two is too much.  As with most things that means that it is most likely one of my limiters (AKA weaknesses) and so something that needs to be addressed. 

Good CX racers look seamless in their transition from riding to running and back to riding.  Some even look comfortable running with or without a bike slung over their shoulder.  For the rest of us it’s a little slice of HELL!

These intervals develop three separate skills: dismounting, running with the bike and re-mounting.  Throw in the healthy dose of anaerobic fitness and that makes four good reasons to take them on:

Warm up for at least 20 minutes in zones 1-2 heart rate/power.  Include some light running.

Do as one continuous effort: ride at tempo (zone 3 heart rate/power) for 60 seconds, dismount and run with the bike at race pace for 30 seconds, re-mount and repeat. Three efforts consecutively with no rest, so a total of 4 minutes and 30 seconds = 1 interval.

2 minutes of recovery between intervals.

X3 intervals = 1 set.

Complete recovery between sets.

Warm down with at least a 20 minute spin in zones 1-2 heart rate/power

Two sets if you’re a category 4, three if you’re a 3 and three or four for those in the 1/2/3 races are a good day on the bike.  And a tough one!  So work this into your schedule properly.

We’re looking forward to seeing you all at the 10th annual CamptonCX!  Click here for a preview.

Rob Kelley

TRAINING BIBLE CYCLING