CX Skills Days

CX season is just two months away. Want to improve your skills before race season? ALP Cycles Coaching is offering "skills days" in August.

Come alone, bring a friend or bring 5 friends. Spend an hour or spend a day learning and improving your bike handling skills in preparation for the upcoming CX season.

Don't race CX? No worries, road skills days are available too.

Become efficient at riding in a pack, saving energy in the race, mounts and dismounts, cornering at speed, riding over rough terrain, etc.

As always, with anything ALP Cycles Coaching related, the options are limitless and the prices are affordable.

E-mail Coach Alison with questions, interest, or for more information-
ap.alpcyclescoaching@gmail.com

Intensity

Yesterday, via twitter, a question was presented to me-

"How can I get more than 25 min of intensity out of myself?"

This is a good question as many races are longer than 25 min. The simple answer can be answered by math (I know...I hate math as much as most people).

You want more than 25 min of intensity but it's hard to go hard for more than 25 min.
Break it down.

3 x 10 min intensity with 8 min recovery between sets = 30 min intensity.
4 x 8 min intensity with 5 min recovery between sets = 32 min intensity.
2 x 15 min intensity with 10 min recovery between sets = 30 min intensity.
and so on. There are several equations you can use to equal more than 25 min of intensity training.

intensity - time + recovery x 3= greater overall workload