Tim, just as a heads-up, they've officially released the MAC series CX schedule:

#1-2	September 12-13	Nittany Lion Cross	Trexlertown, PA	Register · Results
#3-4	October 10-11	Charm City Cross	Baltimore, MD	Register · Results
#5-6	October 17-18	HPCX	Highland Park, NJ	Register · Results
#7	October 24	Whirlybird Cross	Bensalem, PA	Register · Results
#8	November 7	Fair Hill Cross	Elkton, MD	Register · Results
#9	November 14	Kutztown Cross	Kutztown, PA	Register · Results
#10	December 13	Limestone Cross at the Kiln	Emmaus, PA	Register · Results

Your athletes will obviously let you know what events they are keying on but...

...in years past, Nittany, HPCX and Whirlybird have been most popular. Although, I would be remiss in my "duties" if I did not say to you crossers that Charm City, Fair Hill and Limestone are truly excellently fun races as well!

#areyoueveninthetrainingplanbro

I am ready to load plan when people want to start.  I can delete your old plan OR add both (which get confusing).  I will do this individually so just send me start date.

eloy said:

#areyoueveninthetrainingplanbro

No, but cycling is a team sport. Just trying to help.

Hi Tim,

I like the two plan options.  Can you give us a little description on the differences of the plans, interval wise and timing wise to help us decide?  In order to pick a week to start cross schedule, should I assume the 8 week build is to peak, or just good general fitness?  Thanks

The 8 week plan will focus on achieve a "Extended Peak", not good general fitness, but not the absolute peak either.  The plan will avg 10-12 a week as less time is needed in CX (assuming a base fitness) with 10 being more the average.  Here are some process thoughts:
1.  First off is courses - about 80% of my CX stuff happens in the grass so you need a course.  For me the local school works just fine. 
2.  At your "course" location, you need two courses - one "lap" around 5 minutes and one that takes either 10 min or 20 min.  Simple natural markers (tree, curbs whatever).  Such courses should be a good mix of off camber stuff, climbs and a natural barrier or two.
3.  The course should have one steep hill for some running drills.

For the plans:
1. Plans will follow a simple pattern - Rest Monday, High Intensity Tuesday, Stamina and Drills Wednesday, Threshold and Drills Thursday, Easy Friday, Endurance or Race simulation through weekends.
2.  Intervals are a combination of ride, run and drills but will be HIT formats
3.  Threshold will see a lot of "micro / tabata" style intervals
4.  You will also see mixed intervals of ride/run/ride style

That should give idea, sorry if typos, need more coffee

Thanks, Tim.

I would like to please start the CX transiton plan next week (Monday 27th)

No need to remove the workouts that are there. I can figure it out.

As a side but perhaps important note: Kissena is full on New Yorkers. Access to grass is mega super limited. We'll make it work, but 5 minutes courses will be closer to 1:30~2 minutes flat as a pancake loops (cones and barriers will be included) 

10 to 20 minutes loops should be possible during weekends -- there's a fantastic MTB park in Cunningham, Queens.

Also important, last year, most Kissena's on a full cx schedule, struggled with lower back pain in the first few races. Ideally, ab work, or even gym/strength work, should be part of the plan.

There's a Wednesday night NYC cross training meet. Usually focuses on skill, but sometimes is just a simulated race. Just like the Tuesday/Thursday nights races, it could potentially be worked in.

Hope this helps,
Seriously looking forward!

Ok,

Will get you loaded.

Tim Cusick
Peaks Coaching Group
717.515.5382
sent from my iPad

Hey Tim,

For those of us geeking out over WKO4 who already have both WKO and use Training Peaks software you have guidance on which is preferable - the upgrade or the sync path?

Jules, 
     Try to break it.  Report back.

     Going for the Mac or PC version?

     I'd love to transfer the data off of Parallels PC onto my Mac.  I'm going to have to read up to see how to do that.

mugwump said:

Jules, 
     Try to break it.  Report back.

I broke it. Went with option 2 and after it imported all my data, appears to be duplicate-uploading 4800 files to training peaks with no visible way of stopping it

blargh

Just sit tight, initial sync takes a while, our servers hit hard. I will post link to install video after this.

PS: I ont (should not) dupe, it is checking to see if it missed anything,


Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com

Thanks Tim, sitting tight.

How many files



Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com

4796

Crashed it. Forwarded logfile to you Tim.

Tim

Please start my CX plan with a week break on August 2nd. I am basing the timing on when I want to peak, even though I will not have a CX bike while I am on vacation from August 4-19th. I will have a road bike with me, so can you include some workouts I could do on the road until 8/19?

I will also be competing in the State TT champs on August 30th so I am sure to mix in some long road rides and threshold work with whatever else you give me.

Does this make sense to you? CX is definitely a focus for the season - even more so than the State T champs. 

Thanks

Eloy & Patrick,

Did you hear the cowbell of pain?  I loaded a 4 week cycle to get you rolling.  Let me know if questions.

Did i miss anyone?????

Tim,
I would like to give the cross schedule a shot, however your description of needing a grassy area worried me.  If I have no regular access to grass(we live in NYC) should I go for the cross plan or stick to the road and practice on the grass at races?  My guess is to go with the cross plan.  If you agree, go ahead and load that one for me.  Thanks

TimCusick said:

Eloy & Patrick,

Did you hear the cowbell of pain?  I loaded a 4 week cycle to get you rolling.  Let me know if questions.

Did i miss anyone?????

Looks hot! Thanks!

eloy said:

As a side but perhaps important note: Kissena is full on New Yorkers. Access to grass is mega super limited. We'll make it work, but 5 minutes courses will be closer to 1:30~2 minutes flat as a pancake loops (cones and barriers will be included)

 Eloy and all, I posted some thoughts on the city crossers dilemma over in the mentor thread. FWIW, IMO, as always.

http://kissenacycling.vanillaforums.com/discussion/741/mentoring#latest

Did others get new plans loaded for August?  I"m not seeing anything.

Team,

That was my fault I think, i set them to load yesterday and they did not.  I had a lot of problems getting them to load this morning so if you have something odd, let me know as i can "unload" it for each athlete if there is.  As always I put a work out in the first day (today) saying Confirm you want 1-3 Plan or 4-5 plan so you know which plan you received.  Eloy and Patrick, since you guys on CX plans, i did not load for you but can if you want, just let me know.

I would also like to do a webinar / online meeting with the team in about 2 weeks.  My goal to to better understand the season, the season end and transition.  Last year PCG came to the party "late" and my goal this year is to guide the team through a great transition season and "Base" period.  My program will feature cross training, strength training and solid base building through the winter but need to better understand a few things.  Jules / Craig - cool to just set something up?

Tim

Tim - cool with me. A couple of weeks out will give people enough time to schedule. Only challenge will be summer vacations...

Thanks, Tim. Looking fwd to the seminar.

Jules said:

Crashed it. Forwarded logfile to you Tim.

Jules, Tim,
     Were the migration problems worked out?  

     I've been sitting tight, waiting to figure out when I should make the move.  I'm going to have to migrate from parallels.  

Yes, still a few issues. Email me direct I will send you a dmg that will update you to current. First, save the ENTIRE WKO4 on parallels onto a memory stick and copy to your MAC desktop, makes it WAY easier. Copyt he WHOLE FILE, not something from in it.

Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com

TimCusick said:

Yes, still a few issues. Email me direct I will send you a dmg that will update you to current. First, save the ENTIRE WKO4 on parallels onto a memory stick and copy to your MAC desktop, makes it WAY easier. Copyt he WHOLE FILE, not something from in it. Timothy Cusick President | Peaks Coaching Group O 717.467.5078 C. 717.515.5382 www.peakscoachinggroup.com

Thanks.  Will do soon.

TEAM - Now is the time to schedule the webinar about Transitioning.  The season is coming to a close and it would love to review my strategy for transition and 2016 improvements before writing the next cycle. I would like to schedule the webinar on THURSDAY AUG 27th @ 8:00pm.  Does this work for you guys?

Thursday, Aug 27th should work for me.