The Cyclocross Workout Of The Day for Wednesday, 9.23.15. “First Wednesday Skills”
Howdy folks,
Well, it’s finally time for the Wednesday Night Worlds of Cyclocross to start up!
Yup, The Marymoor Cyclocross clinics begin tonight!
We go wheels up at 6:30, and the instructional/coached portion of the evening begins at 6:45. Ish.
Don’t forget, the President of China is not only in town, but he’s visiting Redmond tomorrow, so it could be a bit of a nightmare getting across the lake if you’re heading over from the West Side. We’ll have lights until at least 8:45 though, so even if you’re running late don’t despair. You’ll get some good laps in!
Hope to see you there!
………
What’s that you say?
You don’t live in Seattle?
You can’t make it out to Marymoor?
Well, here at the Ole’ Blog, it’s still…
Skills Day!
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 (We’ve talked about stretching on here in the past, check out the search function if you want/need some more info.)
3 – Dismount/remount skills for 5-10-15 minutes (depends how rusty/crappy 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.
Need a refresher on the basics? Check out this old post…
Do just the most basic dismount/remount as per above until you have it down cold, smooth as silk.
When you’re perfect (hah!) throw some barriers into the mix.
– 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.
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 keep it there.
Smooooooth.
(If you don’t have barriers, anything will do. Use a log, put a stick on the ground – whatever.)
4 – Figure eight drill.
Set up 2 cones or 2 rocks or two – somethings, whatever – on the side of a slightly sloping hill. One up hill, one down, about 5-8 meters apart.
Ride in a figure eight pattern around the cones…
– first pedaling the entire time.
No coasting.
Pedal the corners & the downhill.
Practice using the brakes while still pedaling. This is one of those secret techniques that – once you figure it out – makes a huge difference. When you stop pedaling you lose traction, so don’t stop. You can break and pedal at the same time, sometimes.
Experiment with this, it’s a game-changer.
– Mind blown? Cool. Now you go around those corners – uphill and downhill with the inside foot out.
Having trouble making the turn at the top of the figure 8? Put your foot down and push off with it to make the turn.
Don’t be afraid to use the foot that’s unclipped to push off or “paddle” around a turn, or to keep yourself driving forward on an off-camber section…
This can be another game changer, so work on it, eh?
somebody sent me this pic, but I can’t remember who, damnit. If it’s your’s let me know and I will add credit.
– Alternate both of these styles around the figure-eight.
Experiment.
Try different speeds, different lines, different angles.
See when/how/why each style works, and figure out how they can work for you.
6 – Recover for a few minutes, then Finish the night with two interval efforts on relatively easy terrain, but make sure to include the figure – 8 in it.
– “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, and your exits from turns & technical features.
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.
– Start each effort with, well… with a start. Like you’re in a race.
Have fun!
M
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