Cyclocross Block 1 - FTP & FRC & SKILLS

THE SERIES CONTINUES!

CX Training Block 1 - endurance / repeatability / time to exhaustion  

Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE  

All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season.  

1) Endurance Training + Core & Strength work 

- Checkout Brendan's Endurance video for a great explanation on why endurance is so important. https://youtu.be/4uld9mAlF7Y

- Build stability, balance and durability through gym and core sessions  

2) FTP 

- Ride harder for longer 

- Supra threshold interval workouts 

- Do these efforts on grass, trails, etc. 

- Work on keeping it smooth  

3) FRC (Anaerobic capacity) 

- Repeatability demands of CX 

- Goal is to not blow up, work on measuring efforts, building that capacity and finding time on the course to recover  

- Shorter/harder efforts with less rest or until failure  

4) Skills/Running/High torque 

- Cornering!!! Ride your cx bike 

- Smooth is fast, fast is smooth 

- Start to do some running 

- Start easy and slow 

- High torque / Low cadence efforts 

- 50-70rpm 

- CX demands low cadence efforts at times, practice!