‘Cross diary 4: I do some trainingOctober 21, 2011 at 6:49 pm | Posted in cycling | 1 Comment
Tags: beginner, biking, cycling, cyclocross, diary, quiz, training
It is a good idea to assess your level before embarking on a training regime. See how you do on the following quiz:
A. Cyclocross training in the park on Tuesday nights is:
- Better than staying in watching Cupcake Wars
- Brilliant fun! Whee! Crikey, these corners! Oh look, you fell off again. Haha!
- An opportunity to work on your ‘cross-specific skills and simulate a racing environment
B. How many intervals should you do in a typical turbo session?
- One every time your playlist hits a fast track
- 5 x 1 min efforts separated by 30 secs of rest, then 5 mins steady, then repeat
- Keep going hard until you get a Twitter mention, then ease up to reply to it on your iPhone
C. You are going out for a 1.5 hour road ride. How should you maximise the benefit you get from it?
- Plan a hilly route and ride eyeballs-out uphill, attacking out of the saddle to improve fast twitch muscle response
- Plan a flat route and ride at a constant rate of 15% below your maximum heart rate
- Try to avoid getting distracted by sheep and sunsets, and remember you are supposed to be trying a bit harder than usual
D. Cyclocross involves running, so your training should include:
- A 20-25 minute run before work every other day, to complement your evening rides
- Dismounting at speed on train platforms, shouldering your bike and running down the steps to the underpass
- Running up the ‘down’ escalator in Selfridges
E. What part should weight training play in a successful cyclocross training schedule?
- Targeted weight training under the guidance of a professional coach can redress muscle imbalances and improve core strength
- Clean and jerk bike lifts (left hand, then right hand) make the manoeuvre second nature and improve upper body strength
- Weight training? You’re joking, right? When I could be outside getting muddy?
No prizes at all for guessing my answers…