http://www.youtube.com/watch?v=NvPVHohMeGo&feature=youtu.be
Jeff Apruzzese said:I actually just picked up a cross bike while on tour, and as I was eyeing the calendar, I noticed that I will be back just in time for the clubs super cross race. Was thinking about making my first race, the last race of the season. Ha. Is this a terrible idea? Cross looks like a ton of fun, and I was thinking its time I get my feet wet now that I have a bike. Besides the working on mounts and dismounts, what other training should I be doing to get myself ready for a cross race?
From the Morning Training Thread about CX training:
Well, if you've read my advice about training for CX, I'd switch over to that training to get ready - Standing starts (1 min from foot on ground), 30s/30s, 10s/20s.
You can do all of them in a session, but you'll be wasted if you do enough of them. I'd focus on starts on Tuesday, and then a mix of the other intervals on Thursday.
Wednesday becomes an endurance or recovery day. Start off with 6-8 starts and for the other intervals, use 6-8 as a guide as well. You can always do more sets as you get used to them. I'd get used to the harder efforts for a week or two and then move into a mode where you add in a day of TT efforts and take away the intervals. Lots of rest and one day of hard stuff. Just generalized, but still it should help.
A sample week of build:
Tues - short intervals
Wed - TT efforts
Thurs - easy
Friday - Easy
Sat - Race
Sun - Endurance ride or group ride
Mon - Easy
Tues - Repeat...
Ride and Race on the Weekends.
Shit just got real. Time to reglue the tires.mperlberg said:Take a look... always interesting.Jules moves up over 1000 places!
The Hotlist: Episode Three
Are you ready? Can you handle a weekend of adventures that had more dramatic swings that had the crossers of KCC alternating between extreme runs of nausea AND euphoria within seconds, minutes and hours of each other? Six Flags ain’t got the imagination to create a ’coaster that could even come close to replicating what we went through this weekend. Epic podiums up and down the Eastern Seaboard (at least the part of it that counts in cross), stolen/returned bikes, emergency room visits and busted up faces.
If Hotlist were lazy and still in the fourth grade, he’d publish this week’s report with all kinds of ties due to all the crazy podium swapping performances, but since he’s not so much into “share-sies” (or dotting his i’s with hearts and flowers) at the top of his list, Hotlist has to go a little deeper, poke around with a sharp pointed object he bought from a 97-year-old Army base dentist to get this one right. Time to take a big whiff of happy gas folks, and chill out if your gums start to bleed. Let’s get started.
1. Eric Ragot. Again, really? Is there no stopping this lover of questionably reliable German people movers? In the shadow of “Divine Providence,” Ragot drove south instead to play on the beach, fully on notice that he had to deliver big results at small races if he wants to continue to wear the crown. And deliver he did. In very small field, he nearly pulled off KCC’s second win of the year, but a bobble (someone should tell him to check out our Mentor’s cross clinics, maybe he could work on his skills some more) created a gap he couldn’t close and forced him to settle for second. Still a very good result.
2. Todd McLoughlin. Again, really? Lest you think that Hotlist is just cut and pasting from week to week, competition for number 2, to rule the kingdom alongside Ragot, was fierce. Fellow Cat 3 crusher, Michael Perlberg came through on Sunday to equal Todd’s third place from Saturday on the same course! But was it equal? Dig a little deeper and we see that Todd’s third place earned him 318 crossresults.com points versus the 343 points Perlberg’s scored for his third place.
3.
Michael
Perlberg. With 5 races in his rear view mirror this season, the Prez has
already done as many races as he completed ALL LAST SEASON. It’s very likely
that were it not for a mechanical on Saturday, dude would own two podium places
(and the number two spot on the Hotlist) from the weekend, but he didn’t and
that is cross. Still, no sad trombones for this dude. He’s on the podium.
4. Joaquin De Baca. Two podiums in two days. Against, hands down, the most competitive Cat 4/5 field in the country. His teammate and partner in crime was right there all day long and turned in virtually identical results on the flip-flop. But looking at the numbers (because Hotlist’s secret observer from the sidelines reports that both De Baca and Roazen looked equally strong—albeit different stylistically) Joaquin’s two results are just 1.9 pts stronger than the average of Jules’ finishes.
5. Jules Roazen. Unlike certain other folks on the Hotlist who are punking out this season racing “One and Done” in the “B-Cup Series,” Roazen has front-loaded his racing calendar with a healthy schedule of “Full-on-Porn-Star” racing in the Verge/Shimano series, and he’s delivered like Ron Jeremy. Out of 4 starts, his worst finish was a 7th place…and that was racing with only his front brake connected.
6. Patrick Grehan. That’s right you Master’s racing old farts. Another Cat 4 is on top of the heap because the competition he faced was fierce and the competition you faced was…well, Hotlist will get to you later. Back to Grehan. Coming off of a confidence-inspiring win in a local 40+ Cat 4 race the previous week, Patrick was out to prove that he could compete with the big boys. And he did just that. 13th on the first day (earning him 401 crossresults.com points, keep this pointage in the back of your head, doubters of the List) and despite his name getting lost in the official results, Hotlist knows that he earned his 9th (out of 117 racers) on day two.
7. William Doyle-Capitman. Coasting into this week, WDC hangs onto the number 7 spot with his strong showing at Town Hall. But if he doesn’t suit up again this weekend, he’s off the list. Because you know what’s NOT HOT? NOT RACING. Also, leaving us for San Francisco definitely not hot. KCC is going to miss that guy.
8. Jim Feehan. Placing 7th out of positively teeny 18-rider field in the 50+ category earned Feehan an uncharacteristically high 436 points. This makes Hotlist wonder, “What happened?” Hotlist expects more from one of KCC’s most experienced cross racers. Still, Jim is clearly the best 50+ age-grouper on the club and he’s out there racing so for those reasons he holds onto 8th this week.
9. David Stokes. Has the Stokes Strong Streak come to an end? Racing with Ragot in the 40+ open category at Independence, David placed 21st out of 23 finishers. It’s a tough category to race in, for sure, but David is better than this result. And so Hotlist wonders, maybe the beach run mentally beat the tall man down a notch or two?
10. Dan Strika. Back to his old ways, Dan did the double, racing both the 50+ and 40+ events in single day. His results were less than grand, but you’ve got to be a pretty insane individual to try and race two cross races in a single day. And for this reason alone, Strika strikes gold with the last spot on this week’s Hotlist.
Coming up this weekend the only game in town is Whirlybird and Hotlist is pumped and you should be too. You get to watch KCC riders beat up on the competition AND each other in some rare cross-category smack down. Can KCC standout Cat 4s topple our Cat 3s who have owned the Hotlist podium for the past few weeks? McLoughlin (if he's recovered from his encounter with a Klingon Bat'leth and races) and Perlberg vs De Baca and Grehan all in the 2/3/4 race! Battle of the Jims in the 45+: Nelson v Feehan! Can Ragot sneak into the top 10 at a race with more that includes some genuinely scary competition? Will Roazen unload 20 seconds of 900 watt crushitude to grab the Cat 4 hole-shot, take the elusive win, and put an exclamation point on his Cat 3 upgrade request? This is going to be good folks, stay tuned!
As the world's second most interesting man, he has many demands on his time.Marc Bertucco said:
Anyone know what happened to Maurice Ghammano of Van Dessel? It occurred to me that I haven't seen him racing this year. He's like their third best dude...
