I’ve tried some stupid things in my quest for cross success (see image). There was the year I commuted on a fixed gear for 200 miles a week for a month prepping for the state championship. Or the year I did nothing but spin a mountain bike to work and back at 100 plus rpm for two months. Don’t ask. Last year I tried a new approach, and in what is probably a combination of luck and coincidence I won the ABR Illinois State Masters CycloCross title. My one and only state title. Here’s the training the six guys I beat wished they’d used, the poser method!
- When the road season ends I begin one off road ride a week
- No rides over two hours
- Lots of power mixed with serious anaerobic efforts
- At the end of my daily commute rides I did pushups (2×10)
- For one month before the State Champs I did two off road rides a week
- Each off road ride was between 1 and 1.5 hours of hard effort
- 20 minutes road, 30-50 minutes off road, 20 minutes road, I ride to and from the Des Planes River trail in the Chicago burbs. Excellent cross type trails.
- At the end of each ride I did two sets of push ups, two sets of sit ups and ran 5-7 minutes.
- Cumulative workout never over 2 hours
I never felt stronger, the push ups, sit ups and running gave me a new feeling of total power. I would have loved to be doing crits in that shape!