Hello all,
Anyone that has done the Cyclocross plan, how do you incorporate running into the mix?
Right now I’ve been training five days a week for 6:30 with Tuesday, Thursday and Saturday’s my hard days at 1:15 and 1:30 hour, Wednesday a short easy day, just half hour and Sunday my long day up to three hours when possible.
Before beginning TR I haven’t trained for 7 years and had to start back at the beginning fitness wise.
I keep trying to see how to fit I. Running for the up CX season but can’t find how to do it without potentially screwing up a cycling workout.
CX plan wise Vo2 and Anaerobic workouts are hard for me and alway feel I have to be at 100% to complete them so I wouldn’t want to do them with my legs sore from running.
I have raced CX since 2017 and have yet to follow a TR plan because I don’t believe the best training for CX is done on a course. Of course you can do generic intervals on a trainer that will help you race cross, but I digress.
I had always neglected running, and found that when I focus on running 1-2x per week I enjoy racing much more. It’s really fun to be good at running with your bike while other people are really suffering.
I work in light 15-20 minute jogs with some sprint work 1-2x week starting in June and into the season. These aren’t taxing runs. An couple example runs would be:
Run 1:
5-min dynamic warmup (leg swings, lunges, etc)
15-minute easy jog, think of it like a Z2 bike ride
3-5x20s sprints
Cool down
Run 2:
5-min dynamic warmup (leg swings, lunges, etc)
15-minute easy jog, think of it like a Z2 bike ride
3-5x hill sprints
Cool down
Run + Bike:
15-20 min bike warm up
3x 15-20 second high cadence spin ups (high power)
30x30x15 (30 second full gas, 30 second easy pedaling, dismount with 15 seconds running, remount, repeat 3x)
Do 3 sets
Many folks are “scared” to modify their TR plan, don’t be. Find a way to make it work for you.
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