Cyclocross - CX and SSCX races and training

Bikes

bleurgh

Jumping the gun there a bit. You need to start with tyre pressure and grip profile, then brakes, rim depth, shoe tread, then think about training. Only after all of that comes the actual training which is why most of us haven't yet got to that stage.

Tubeless, clincher (latex or butyl), tubs.
Before you think about tyre pressure and grip.

Because Andy isn't allowed out of the house I believe he spends a lot of time suffering on the turbo

Lies!

My last turbo session was when I was recovering from a fractured sternum.

whats a typical training regime/session for cross? 1 hour FTP? lol

Cross requires three core attributes;

1. The ability to ride at around your threshold heart rate for an hour
   
2. Being able to handle repeated efforts as you accelerate out of corners, ride up short climbs etc.
   
3. Have good technical skills that allow you to carry speed through corners, up short hills and over obstacles.
   
   

I'm still trying to perfect my training, but it tends to involve building a good aerobic base over the summer, so lots of FTP-type raising intervals, then adding more cross specific sessions in late summer and into the autumn, so Tabata protocols, seated sprints, over/unders etc.

You'll probably get the quickest gains from 3 though, so work on your off road skills, like cornering at speed, slow cornering, dismounting and remounting drill and bunnyhopping for the lols.

Great info, I am ok with first 2 as they could be emulated on a turbo but the 3rd point sounds interesting having NEVER ridden off road lol but thats something I am intending to do a lot soon. Possibly in BPP or three pimples etc.

Andy can teach you how to bunnyhop. He gets sick amounts of air.

Try some of the occasional Epping rides. Eg. https://www.lfgss.com/events/2734/

I'm a sport scientist (well I have a degree. almost. somehow) and for what it's worth FTP is good training and HIIT at maximal anaerobic power is a solid way to increase MAP, FWIW.

Riding your bike off road is good, but to really improve I'd say doing some specific cornering sessions, where you're pushing at the limits of tyre grip, really builds handling skills.

Perfect training for a cake eating contest, perhaps.

On the topic of tyres, fans of schwalbe x-ones might want to check out CRC's clearance section.

Thanks, bought

Dibs Training

Don't go too crazy on the turbo for your first season. Usually competent testers are beaten by podgy mtbers at local level cross. Nothing less motivating than having all that power then not being able to put it down come race day.

Learn to corner and dismount, ride singletrack, get comfortable improvising a bit.

Unless summer series

are these good?

At £30 with a big discount they had better be

1. The ability to ride at around your threshold heart rate for an hour
   

Bleurgh :-(

Excellent other than in heavy sticky mud when the sides get clogged up

Look on the bright side, Sam, you only have to do it for 45 minutes.

Determined to do a cross this coming season. Only ever ridden road, not particularly quick and not a particularly strong bike handler so looking forward to pissing about in the mud and actually learning to control a bike. Not London based so unlikely to bump into any of you lot but posting here so I'll be vaguely accountable to strangers on the internet when the season comes.

Herne Hill legend, and cx racer supreme, Phil Glowinski is hosting a 3 hour cx skills masterclass at HHV on the 4th of June. £49 per person, all proceeds go direct to the Herne Hill redevelopment funds.

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I should add email friends@hhvt.org to reserve your place.

Sick.