The Truth About Cross: Part 2 – Key Workouts

02. November 2016 - 1 month and 1 day ago

Key Workouts: The whole goal with this article series is to set you up with all the tools that you need in order to make this season, as well as the seasons to come, as successful and enjoyable as possible. With that said, and as a follow up to yesterdays’ article, let’s dive right into the good stuff! VO2 Max Workouts: When we refer to VO2 Max workouts, we’re talking about workouts that train your body’s ability to get the maximum amount of oxygen in to the lungs. The power (effort) which is required to do this is quite high, so plan on a tough session. Here is one such workout that will increase your VO2max and performance at the next cross race: The CrossMax Workout: 4x5min Max Efforts with 5min Rest Between Intervals (RBI) Warm up: 15-20min easy spinning with 3x30s “Openers” and 90s RBI Main Set: You can do this on the road or a cross bike, but since we’re in the season, let’s use that cross bike. The key is the intensity. From a standing start, stomp hard on the pedals, spike the power up into Zone 6 or above for the first 10-15s (as you would in a Cross race) then aim for Zone 5 (or a 9/10 out of 10 perceived effort, since it’s a max effort) and 90-100rpms for the remaining portion of the interval. Spin easy at moderate cadence (80-90rpm) for 5min between intervals, then repeat a total of 4 times. Feeling frisky? I doubt it. If you are, do a 5th interval, but no more… remember, you’ve got a race coming next weekend! Cool Down: 5-10min easy spinning as you head home. For those of you visual learners, let’s look at what this workout looks like on the new SRMX analytical software. We’ll use a workout from Alex Grant of the Cannondale 360 Fly Factory MTB Team: 

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The Truth About Cross

28. October 2016 - 1 month and 5 days ago

Intro: Let’s start with the obvious: Cyclocross is fun. For anyone who loves bikes, training, competition, all in gnarly weather conditions, this sport is for you. As a seasoned athlete, or a novice, Cross has much to offer. There are drawbacks, however. It is hard. It’s intimidating, and training for this goofy sport can be confusing. That’s the truth. Over the next few months, I’ll be walking you through a series of short articles that will help shake those drawbacks, allow you to train properly, and orient you in the proper direction so that the fun-factor is maximized. Whether you’re in the hunt for that gold medal or just want to cross the finish line for the first time, if you have prepared well, you’ll come closer to performing at your best while having a darn good time doing it.  

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La Ruta de los Conquistadores 2013

12. November 2013 - 3 years and 21 days ago

The SRM PowerMeter is an incredible tool for a coach and athlete to monitor the training and racing over time. It's consistent, it's accurate, it's reliable. But is life this way? Is any race that way? Nope. You actually have to deal with life and situations in races as they come up. The power tells the story of the race and helps us better to train specifically for the demands of the race, which hopefully can help the coach and athlete deal more successfully with "life" happens.  Pua Mata had an incredible year, both on and off the bike this year. Overcoming a broken leg in March, to winning 5 of her first 6 races back from that injury, adding another national championship to her list of accomplishments all led to her having one of her most successful years as a professional mountain bike racer. Capping the season off with another big win at this years's addition of La Ruta de los Conquistadores, I couldn't be more proud of her as an athlete and as a person.  Pre-Race: After a great win at the Pisgah MTB Stage race, Pua took some rest and before ramping back up in for the final training block, we had a few things to work around. Injury and sickness occur for everyone; and thankfully, it was nothing major, but the lead into La Ruta this year was far different than last year. As a coach, you can't hide that from the athlete when the athlete is the ONE DOING THE TRAINING, but we talked through that the engine was already built and did our best with what we had. A few solid sessions later, Pua was off to Costa Rica to connect with teammates Alex Grant and Manuel "Manny" Prado to recon the Jungle and get set for a week of racing.  

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Pua Mata Wins US Marathon National Championships on SRM

13. July 2013 - 3 years, 4 months and 20 days ago

Monique Pua Mata (Team Cannondale Sho-Air) won the US Marathon National Championship title for the third consecutive year last weekend in Sun Valley, Idaho. Pue trains and races with the SRM MTB 2x10 PowerMeter and PowerControl 7. Her SRM file below is a testament to the strength and endurance demanded at the top of her field.  

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Alban Lakata Wins UCI European Marathon Championships

17. May 2013 - 3 years, 6 months and 16 days ago

Austrian mountain bike professional, Alban Lakata, took the win in Singen, Germany on May 12, 2013. The World Champion, and five time Austrian national champion, raced the marathon on the SRM Mountain Bike Training System. Lakata, known to many as The Albanator, share his SRM race file from the event which illustrates the awe inspiring power and endurance that elite mountain bikers deliver on course!   

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