Another passion for me is cycling, also known as cyclocross.
I have been practicing this sport during the winter break for several years. The reason for this was actually that I never felt like doing long and boring sessions in cold weather on the road or roller.
Racing through the forest on field and meadow paths with a cross bike is great fun. It's just part of getting dirty.
The cross offers the athlete several advantages. It's perfect for training your safety on the bike and getting even better at riding in a large field.
The training for the cross races differs in several small points from the training for the road races. Riding the Crosser causes a constant pulse change, which has a positive training effect. The training units are between 2 and 3 hours - but are a bit more intensive. From time to time I also ride intervals during a training session.
For example:
[easytable th=“0″] 35min easy,1min 90%,1min easy,2min 90%,2min easy,3min 90%,3min easy,4min 90%,4min easy,5min 90%4min easy, 4min 90%, 3min easy, 3min 90%, 2min easy, 2min 90%, 1min easy, 1min 90%, 40min easy, % = MHF [/easy table]
Strength training, which is also important for road racing, must not be neglected when cross-country skiing. It strengthens the neck, back, abdomen and pelvis. With your own body weight and special exercises you can achieve a great training effect.
But let's not forget the legs :-). The multi-press has to be used for this. It serves to support a clean execution of the squats with heavy weights.
Another important point is technique training. Here I train getting on and off, shouldering and running with the bike on my shoulder. A wider forest path is best suited for this. Cornering and driving through sand (simulates deep mud) is also part of my technique training.
As an alternative to all the training, it never hurts to do a relaxed swim or run. I usually opt for the running unit because it can help me in competitions when the track is too muddy.
Here is a small overview of a possible training week.
[easytable] Monday,Tuesday,Wednesday,Thursday,Friday,Saturday,Sundayfree, 30min run / strength training, 2h G1, cross training 9×6 sec max, free, 1-2h KB, competition
free, 40min run / strength training, 2h G1, crosstraining interval, free, cross 3h G1/G2, cross 3h G1/G2 [/easy table]
I hope I was able to give you a little insight into my cross training. Maybe I could convince one or the other to do cyclocross 🙂
Sport free!
Your Alex.
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