running definitely helps. although too much can end up being like tempo work and bring your "top out" down. it might depend on your CAT as well. if racing in the C's then running is definitely an advantage. as would being able to ride ANY sort of hill. as far as the B's, you should at least feel a little comfortable running as most of the B's have a pretty good arsenal of running, speed, hills and skills.
For 'cross I used to run stadium stairs twice a week for 45 minutes.
Run up. Walk down. Varied from straight running to bounding. Did part
of it with a bike on my shoulder.
On Thu, Sep 27, 2012 at 11:10 PM, Benjamin Drucker
wrote:
> Anyone out there have an opinion about if running can be a good part of
> training for CX? While running may not be great for road racing, I figure
> 45 minutes of hard running seems like it may be good to prepare for 45
> minute cross races.
>
>
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Okay, I have to weigh in on this.
If you want to train for general fitness, then running is great. It might even help with cyclocross racing. If you like to run, terrific! Knock yourself out! Enjoy!
If you want to train specifically to improve your running in cyclocross, though, running for 45 minutes isn't really going to help that much. I had this discussion years back with a local caveman, and what he said was people don't train for cyclocross running correctly. Instead you need to think about what you do in a race, then go out and try and replicate that in training.
Get on your 'cross bike and go find a longish hill, ride up it until you're at your max and THEN jump off and run with your bike. Think about it. In 'cross races when you have to resort to running you're often pretty maxed out, otherwise you'd still be riding, right? So just having a nice run at a steady pace for 45 minutes is not going to replicate this. If you throw in some hills on this run and sprint up them, that's better, but still doesn't really mimic a 'cross race. You need to work instead on runs of a minute or less when you're already pretty maxed out. Most of these should be uphill, but if you can find some sand or some mud to run through, add those in as well. Do running intervals, run bike run. Get creative! Have fun! The only caveat here is that you should have enough running fitness that these high intensity runs don't injure you. That's where some easy pace runs may have a purpose for some people.
Good luck!
From: obra-bounces@list.obra.org [mailto:obra-bounces@list.obra.org] On Behalf Of Benjamin Drucker
Sent: Thursday, September 27, 2012 11:10 PM
To: obra@list.obra.org
Subject: [OBRA Chat] Running for CX training?
Anyone out there have an opinion about if running can be a good part of training for CX? While running may not be great for road racing, I figure 45 minutes of hard running seems like it may be good to prepare for 45 minute cross races.
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Brooke is right. If you have not been running you need to adapt to it. Short
15 min runs twice a week to ease into it. Just like cycling you need to
build up to be able to take a bigger load on your system later.
Running in Cyclocross is just one more tool in your tool box. If you are a
good runner then you will be happy for courses with difficult run-ups, or
running sections. These will be sections where you can make up time on
others. Instead of taking those little pathetic baby steps up the back side
of the Alpenrose Velodrome, and being totally worked over when you remount,
you will be able to sprint, make your competition suffer, and feel better,
fresher, when you get back to pedaling.
Not everyone likes running, or has time for it, or is naturally gifted at
running. If you can add it to your tool box you will be better for it. There
seems to be a belief that running is bad for Road Racing. I have never felt
that running in my CX preparation as a cycling detriment (although the
pounding is harder on my wimpy back). It has been a great benefit. On the
good side you don't need 7 hours a week of running. Work up to two 30 min
runs a week, occasionally finding a hill and doing some sprint intervals and
you will be loving the run ups this year!
John Wilson
From: obra-bounces@list.obra.org [mailto:obra-bounces@list.obra.org] On
Behalf Of Brooke Hoyer
Sent: Friday, September 28, 2012 8:57 AM
To: Benjamin Drucker
Cc: obra@list.obra.org
Subject: Re: [OBRA Chat] Running for CX training?
If you haven't been running, 45 minutes of running will be more detrimental
than beneficial.
Running requires adaptation -- and that takes some time. If you want to
incorporate running into your fitness regime, I suggest a slow start with
plenty of recovery built in. I think that running can be a great
supplemental workout for cyclocross.
That said, I only run in cyclocross races. I don't spend the time to train
running because if I have the time, I'd rather be on my bike. YMMV, HTH,
atmo, and the like.
Brooke Hoyer
On Thu, Sep 27, 2012 at 11:10 PM, Benjamin Drucker
wrote:
Anyone out there have an opinion about if running can be a good part of
training for CX? While running may not be great for road racing, I figure
45 minutes of hard running seems like it may be good to prepare for 45
minute cross races.
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I like intervals on trails with hill work. I start with and easy warmup (jog to my trails) and then where the sections have an elevation gain I sprint those and try to hit max ( or just under) HR. maybe 30-45 second bursts. Then will walk/jog a 2-4 minute recovery (sorta depends on my pace an where I am in the trails) then do it again. I try for 3-4 of those bursts and then a cool down. Again depends a bit on how much time I have and where I am at and how my knee feels. My knee is more of a problem than anything else.
The second option I like to do is hill repeats. I have a very long trail that goes pretty steep uphill. I will warmup on run over maybe 8-10 mins. Then Sprint the hill for 1 min, turn and walk back down for 2 min recover, then sprint for 1 min, turn walk back down for 2 min recover. I pretty much work up the hill that way. Takes 4-5 intervals
To make it to the top. Then jog it out for recovery.
By now your fitness should be there. Running in cross is short bursts and run ups so that is what I want to simulate with my running. But I also just like getting out at lunch time and being in the trees for 40-45 mins or so. You can get a great cardio hit w/o having to ride at a high rate and worry about cars.
Fortunately I work right by some great trails and can do this on my lunch break so it makes trail runs easily accessible. And like I said, jus getting out of the office is a huge benefit.
My 2 cents
On Sep 27, 2012, at 11:10 PM, Benjamin Drucker wrote:
> Anyone out there have an opinion about if running can be a good part of training for CX? While running may not be great for road racing, I figure 45 minutes of hard running seems like it may be good to prepare for 45 minute cross races.
>
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> obra@list.obra.org
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> Unsubscribe: obra-unsubscribe@list.obra.org
I spent my professional career as a runner, so it will always be a part of my training. I can say, from my experience, that it has been a huge help for me and cross. I double up (run/bike) at least a couple times a week.
Cheers
Sent from my iPhone
On Sep 27, 2012, at 11:10 PM, Benjamin Drucker wrote:
> Anyone out there have an opinion about if running can be a good part of training for CX? While running may not be great for road racing, I figure 45 minutes of hard running seems like it may be good to prepare for 45 minute cross races.
>
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
If you haven't been running, 45 minutes of running will be more detrimental
than beneficial.
Running requires adaptation -- and that takes some time. If you want to
incorporate running into your fitness regime, I suggest a slow start with
plenty of recovery built in. I think that running can be a great
supplemental workout for cyclocross.
That said, I only run in cyclocross races. I don't spend the time to train
running because if I have the time, I'd rather be on my bike. YMMV, HTH,
atmo, and the like.
Brooke Hoyer
On Thu, Sep 27, 2012 at 11:10 PM, Benjamin Drucker <
benjamin.t.drucker@alum.mit.edu> wrote:
> Anyone out there have an opinion about if running can be a good part of
> training for CX? While running may not be great for road racing, I figure
> 45 minutes of hard running seems like it may be good to prepare for 45
> minute cross races.
>
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>
>
While I'm no authority on training for CX, I think it helps. I'm normally
in pretty good running shape at the start of CX season, but this year I'm
not, and there is a noticeable difference in all-around fitness.
I like to mix in a 30-45 minute trail run on steep trails at least once a
week. More fun and CXish than pounding the pavement.
My two cents, but it's from the depths of the Master C herd, so consider
the source.
-Todd
On Sep 27, 2012 11:15 PM, "Benjamin Drucker" <
benjamin.t.drucker@alum.mit.edu> wrote:
> Anyone out there have an opinion about if running can be a good part of
> training for CX? While running may not be great for road racing, I figure
> 45 minutes of hard running seems like it may be good to prepare for 45
> minute cross races.
>
> _______________________________________________
> OBRA mailing list
> obra@list.obra.org
> http://list.obra.org/mailman/listinfo/obra
> Unsubscribe: obra-unsubscribe@list.obra.org
>
>
Anyone out there have an opinion about if running can be a good part of
training for CX? While running may not be great for road racing, I figure
45 minutes of hard running seems like it may be good to prepare for 45
minute cross races.
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