The Cyclocross Workout Of The Day for Wednesday, 11.2.11. – “Be Like Mike”

Howdy folks!

Today is Wednesday, and that means Cyclocross Skills Work is on the agenda for today.

1 – warm up for 10 minutes.

2 – Stretch out after you’re warm. Pay special attention to all the muscles used in those movements you make hopping on and off the bike that are different from what you usually do.

3 – Dismount/remount  skills for 5-10-15 minutes (depends how rusty you are. Do more of these, less of everything else if you need to.)

– Start at literally a walking pace, and slowly increase speed until you can mount and dismount the bike smoothly and perfectly at full speed. Do not jump on and off the bike, you are looking to smoothly slide yourself on and off.

We’ve  worked on the super basics a bunch, but if you need a refresher? No sweat. Check ’em out here…

Do just the most  basic dismount/remount as per above until you have it wired, smooth at all speeds.

When you are feeling confident, add some barriers to the session…

– Again, start at a super, super slow speed.

– Approach the barrier, dismount smooth as silk.

– Step over the barrier, paying attention to how you lift the bike, and how you place your feet.

– Remount. Again, think smoooooth….

– Start with a single barrier, move to a double, and keep going slow until you have things wired. Then, speed things up until you aren’t smooth, back it down 1 notch, and make it smooth.

(If you don’t have barriers, anything will do. Use a log, put a stick on the ground – whatever.)

4- Shouldering the bike. 5 minutes.

We covered this at length a while back. Check it out here

Tonight we’re adding…

5 – Starts.

Practice your starts, just like the beginning of a race. One foot on the ground, dead standstill, get-up-and-go.

Begin with a few medium effort starts, just to work on the mechanics. Round off your rough edges, and make sure you remember where the heck your pedals are.

When you start to get the feel for things, hit it hard a couple of times, then back off.

Here are some tips –

– Start with your pedals at 3&9 o’clock, not 12 and six. It takes practice, but it really is better and faster. Every gate start event does it this way, and they aren’t crazy….

See what I mean?

-Try starting with your butt on the saddle, and your butt off the saddle. See what works best for you.

– Ditto, try starting with hands in the drops vs. hands on the hoods.

After you have tried a couple of variations at a medium/slow pace, get yourself set to go hard.

– Do 2 sets of six full-gas starts.

– short effort, just go long enough that you are up to full speed, then back down, turn around, go again.

6 – Recover for a few minutes, then Finish the night with two interval efforts on relatively easy terrain.

– “Easy” as in a loop on grass with some tight-ish turns on it, or some pretty buffed double-track.

– Go hard, and work on accelerations out of the turns.

– Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.

– 6-8 minutes full gas, rest for 2 minutes, then go again for 5.

– Start each effort with, well… with a start. Like you were working on a couple of minutes ago…

Warm down, go home, relax.



~ by crosssports on November 1, 2011.

2 Responses to “The Cyclocross Workout Of The Day for Wednesday, 11.2.11. – “Be Like Mike””

  1. “What you are trying to do is very, very slowly step over the saddle.
    You aren’t landing on the saddle, you’re sliiiiding over, and on to it.”

    Sounds sooooo easy (sigh) but it’s not.

    I’m convinced that I’m missing the synapse in my brain that will allow me to leave the ground from my LEFT foot while doing the “sliiiiding over”. Is there shock treatment available to resolve this tiny issue? Maybe just a couple of glasses of wine might even do the trick… UGH.

  2. The wine *definitely* helps!

    Seriously, though… practice s-l-o-w-l-y. That’s the key. Walking pace, so slow you’re barely moving…


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