How do I do the Cyclocross: Early-Mid August Edition

On August 14, 2014 by Christian

No. 3 of several in a series hyping up the 2014-2015 FLCX Cyclocross series

Ok, we’ve already discussed getting a bike for a reasonable price, and then we talked about some best practices for CX race promoters. Let’s talk about getting into shape, and what exactly kind of shape you need to get into to race CX.

First of all, if you are the type of person who wants/needs/desires structure and planning in your workouts, there are some great coaches in FLCX. Off the top of my head, I can think of, in no particular order, Josh Thornton, Ben Smith, Zach Fout, Vitor Alexandre, Eric Stubbs, Drew Edsal Jeb Stewart, Zoltan Tisza, and Vincent Cook. If I’m forgetting anyone else, it’s purely unintentional and if you contact me I’ll be happy to add you to the list. There are a lot of current and previous state champions in this list. These guys will make you faster than you currently are, as long as you take their advice to heart and eat right. They can teach you how to eat, train, sleep, and ride like a champion bike racer, and help you with technique and even make sure your bike fits you properly. It’s a relatively small investment to gain a vast amount of knowledge, and if you take your cycling seriously, it makes sense to hire one of these guys.

For the rest of us, who are perfectly happy to finish in the latter half of the standings after we take multiple marshmallow and Fat Tire Amber Ale handups, here’s what you really need to do to get ready for CX season.

First of all, you need to build some base fitness. This requires little more than time and the determination to follow a general plan. It helps if you have at least a small amount of current fitness, like the ability to hang on to a group ride for 30 or 40 miles, but this isn’t an absolute requirement.

To build a base for CX, you should probably start today, if you haven’t started already. If you wait another week, it will probably be too late, and you’ll end up with a palmares like that of Tim Hayes circa 2013. (Yes, I KNOW you beat me the one time we raced head to head last year, TIM.) So, to build base fitness, you need a road bike, or road tires for your CX bike, and you need to ride for 2-4 hours at a time at least twice a week.

Currently, I have Thursday and Sundays off, so my weeks look like:

Monday: 1.5-2 hrs (25-30 miles) recovery ride, easy but steady pace.
Tuesday 1-1.5 hrs (15-20 miles) informal efforts ride- moderate pace with accelerations or CX Skills Practice.
Wednesday: Rest day or easy spin
Thursday: 3-4 hours (50-70 miles) steady pace at the edge of discomfort- look for 19-21 mph on your computer as much as possible
Friday: Rest day or easy spin
Saturday : Easy spin or group ride, 1-2 hours, (15-30 miles), or CX Skills Practice
Sunday: 3-4 hours (50-70 miles) steady pace at the edge of discomfort- look for 19-21 mph on your computer as much as possible.

This is just me, customize it to fit your schedule, and obviously with all the rain we’ve been having it won’t always work out. If you have to miss a day, that’s ok. If you’re tired, skip a day, or cut back the time/distance. You’re an adult, presumably, so listen to your body. Get plenty of sleep. Sleep is probably more important than hitting a mileage goal, make sure you’re getting as much as you can. Recovery rides are equally important. Beat yourself up when you feel good. Give yourself a break when you’re exhausted. Be honest with yourself about how you feel. Often, your brain (my brain) will feel like drinking beer and playing video games, and try to fool your body into feeling tired. You (I) should try to tell your (my) body that it can play all the video games it wants after the CX season ends.

I will follow this schedule through the end of August. Once we hit September, I’ll start to dial back the long days, and start to do a little more intensity, maybe even some intervals. Ugggh, intervals. They hurt, but they do so much good. But you need a fitness base before you can take advantage of the physiological benefits of intervals, so you have to put in the saddle time first.

So my weeks in September will look more like:

Monday: 1.5-2 hrs (25-30 miles) recovery ride, easy but steady pace, on pavement.
Tuesday: 1-1.5 hrs (10-15 miles) CX Skills Practice with shorter intense intervals, preferably on a CX bike on grass or dirt.
Wednesday: Rest day or easy spin on pavement.
Thursday: 2-2.5 hours (30-40 miles) fast-ish road ride. A group ride is fine, if you get out in the wind. Sitting in at 18mph does very little for your fitness.
Friday: Rest day or easy spin on pavement.
Saturday: 1-1.5 hours fast group ride, at the front, in the wind.
Sunday: CX Practice Race/ simulation. Find some local guys, and go out and beat on each other for 45 minutes, or two 20 minute sessions, or whatever you all agree on. Warm up properly before hand, and make sure to practice barriers and running steps both before and during the practice race.

CX intervals come in a wide variety. They range from the “sprint out of the saddle out of every corner interval” to the full on 20 minute “Oh my god I want to die because there’s 18 minutes to go interval”. One I’ve always “enjoyed” was finding a 1-2 mile circuit with regularly spaced street lights, and sprinting from one streetlight to the next, then resting til the next, then sprinting again, basically until you want to throw up. Hopefully, this will be after more than 3 sprints. Shoot for a whole lap of this misery, then take a lap off to recover. Then, if you feel like it, do another lap of intervals, or just call it a night. Longer intervals are necessarily less intense, but they hurt more because they last longer. You should rest longer after long intervals than you should after short ones. There’s a whole internet out there with opinions and advice on intervals, so if you want more detail, let me google that for you. Remember, CX is what you make it, and the harder you train now, the more you can slack off once the season starts and you can rely on races to keep you fit.

Some of you are saying, “Christian, surely you can’t be as slow as you have historically been if you are actually doing all of these workouts, and to those of you who are saying this, I can only say that you are very mean-spirited and unkind, and probably correct. But while I feel I corner and handle most of the technical sections as well as most people, I really struggle at the whole pedalling really hard parts of CX, and that’s where I watch people ride away from me.

Also, you should probably keep an eye on what you eat, cutting out a lot of the fat and junk sugar, and adding as many fruits and vegetables as you can stomach, but hey, you’re riding your bike a lot, so this isn’t a hard and fast rule. Remember, as long as you can zip up your skinsuit and/or jersey past your belly, then it still fits you fine.

Follow these most of these steps between now and the first races at the end of September, and I promise that you’ll be at least as mediocre as Tim and Rich Dybdahl and I.

The next volume in this series will contain advice on what a proper CX skills workout should consist of. Look for it this weekend!

OMGWTFBBQOMFUG CYCLOCROSS

On July 23, 2014 by Christian

No. 1 of several in a series hyping up the 2014-2015 FLCX Cyclocross series

Yes, it’s almost August, and that means that there’s less than 30 days until the first date on the Florida Cyclocross Calender at Little Everglades in Dade City. Dan Milstead, promoter, is bound and determined that the entire United States is going to learn about Dade City hospitality, and has managed to get a race in Florida onto the US National Cyclocross Calender. This is exciting, and this is big news!

Hopefully, by now, you have figured out what you’re riding next season, but if not, I have some thoughts on the subject. Particularly if this is your first Cyclocross bike. If you are under the age of 30 and don’t have a job that allows you significant amounts of discretionary income, you are not out of luck- there are still deals to be found out there on the used market for a fancy bike for a flimsy price. We are dangerously close to the danger zone of it being too late to get a bike by the start of the CX season, but we’re not there yet.

So if you don’t have a ton of money to spend, first look at the classifieds on Facebook or craigslist or ebay for someone’s used fancy race bike. You can often find a bike that’s a year or two old for a fraction of its original cost.


Used Empella. image from HERE

Then look at your favourite local shop- even if they don’t have anything in stock they may be able to grab a sweet deal for you. As the manager of a small shop, I encourage you to come to my shop, but I’m a realist, and I understand that you probably have a local shop that you frequent that usually gives you a deal and always helps yo out in a bind. Wait- you don’t have one of those? You buy everything you use online and you know how to work on your own bike already? Then why are you reading this? This is to help out newcomers and people too scared of giving their credit cards to internet retailers. Which isn’t totally irrational. Hackers suck.

If you don’t have one preferred local shop that you frequent, I encourage you to find one. Mine, preferably, but not everyone lives in Orlando, so pick one that’s close to you that’s open when you can get there, and make friends with the manager and/or owner and/or head mechanic. Shopping there consistently, bringing them beer/food/cookies/coffee, and do the shop rides; these are all a good way to start. This will benefit you for years, not just for right now, so choose wisely. Don’t be that guy who chases the best shop team deal to every shop in town every year, nobody likes that guy.

Every single major bike company is unveiling a new gravel-grinder bike for 2015. Yes, they will technically work for CX, but they have a longer wheelbase and more relaxed geometry than a true CX bike, so they will handle a bit sluggishly compared to a true CX race bike. As a beginner, you can certainly ride a gravel grinder bike, but I think you’ll find that as you get more serious about racing CX, you’ll be happiest on a true CX race bike. Particularly on a course that I design with a billion hairpin corners, but

Yes, they are the cheapest way to get a CX bike, but I discourage the $500 Motobecane/Scattante/BikesDirect.com CX bike, because it weighs a million pounds and by the end of your first race you hate CX so much you may never come back. We want you to keep coming back to our party, so do yourself a favor and get a decent bike to start with. Yes, before you accuse me, I admit that I’m a bit elitist in this argument, but I’ve raced a 26 pound CX bike, and a 16 pound CX bike, and the light one was WAY MORE FUN.


The 2014 Jamis Nova Race, MSRP $1300

So, what exactly should I be looking for for my first CX bike you ask. Well, generally, you want a bike that comes with the same number of gears as your road bike, so you can also use your existing wheels as spare wheels. Aluminum or carbon is optimal, steel is real but is heavier. Carbon is lightest, but most fragile and expensive in most cases. Aluminum is pretty light and pretty strong, and usually pretty cheap. As for brakes, disks are the new hotness but they are also heavier and require an entirely new collection of wheels. You should have at least two sets of wheels for CX- think of them as training (The heavier and more durable set, preferably with clinchers/tubeless) and racing (Lighter and tubular, optimally). Tubeless wheels are getting better, so you might want to use them instead for your race wheels, we’ll have that discussion later. If you’re racing, the upper end parts groups are probably best, at least from Shimano and Sram- Ultegra/105 from Shimano and Force/Rival from Sram are optimal froma durability and bang for the buck standpoint. Yes, Dura Ace and Red are both nice, but they aren’t cheap to replace when you tear a derailleur off in the muck of a September mudfest training session.

If you have questions, please feel free to ask, and we’ll see you back here in a few days for the second edition of this series!

FLCX 2014

Josh Thornton Cross Season Kickoff Party

On August 27, 2012 by Super Rookie

The Little Everglades Ranch on Sunday, Sepetember 9th promises to be the center of the Florida Cyclocross universe when Josh Thornton hosts a cyclocross clinic in advance of his return to the national cyclocross scene. Thornton, a former pro with both Toyota-United and Kodak/Sierra Nevada, raced a limited schedule in cyclocross in 2011, but has big plans for his return to a full UCI Cyclocross calendar in 2012.

Thornton at the 2011 GP Gloucester. (Photo: Josh Thornton)

The clinic starts at 2pm at a location synonymous with Florida Cyclocross, The Little Everglades Ranch. Thornton knows the ranch well as he won the 2011 State Championship at the venue and he will be sharing his knowledge with racers of all abilities – mountain bikers and first timers are highly encouraged to attend. Thornton will lead a clinic that will cover a variety of disciplines important to cyclocross such as barriers, starts and technical riding. (more…)