XC Training

[creaky]

Anyone have a favourite plan for developing 2 minute power? I have the brute power to jump them off the line, and I can out ride them over 3 hours, it's just that little bit in the middle that's a bit deficient.

I'm going out on a limb here and say ... 2 minute all out intervals? Scientifically, I would also allow a 2 minute rest between efforts. Reduce this to 1 minute eventually if you survive.

 

[Ackland]

I'd say 2 minute intervals with decreasing rests as a set
Warm up with easy 4-5 minutes, 30 second reps at 110-120rpm
120 on Max effort 120 off x5 ish
5 mins active recovery
120 on Max effort 90 off x 5 ish
5 mins active recovery
120 on Max effort 45 off x5
DEATH

 

[Ackland]

Disclaimer..

I just made the above program up.
I would consult with guides around targeting specific zones.
You should be able to go above threshold for 2 minutes at a time if you know that there's active recovery coming up, however too long in those zones (or too many trips there) will leave you in the hurt box early

 

[creaky]

I just made the above program up

Mine too. You put in way too much effort.

Personally, I think the orange is the problem. If @Cardy George is off in the distance from the start, and he was wearing a discrete camo green kit then the bastards would never see him again. As it stands, he is visible from a kilometre away through the trees so they never give up chasing.

 

[Cardy George]

Mine too. You put in way too much effort.

Personally, I think the orange is the problem. If @Cardy George is off in the distance from the start, and he was wearing a discrete camo green kit then the bastards would never see him again. As it stands, he is visible from a kilometre away through the trees so they never give up chasing.

Lol. I agree. But all the locals except one watched me ride away from them in the 3 hour, which was where the orange photo was taken

Last club round saw us do 4 x 2km sprints with about 10 mins in between each race on Saturday afternoon, then a 6km time trial and a 20 min 'criterium' on Sunday morning. I was fine on Sunday, 3rd in the TT and 2nd in the crit, and I blitzed them all off the line in all four of Saturday race's, it was the second half of each sprint race where I struggled.