Training: Transition from Cross to Road
Wattson
Posts: 7
I'll add more detail to this later but I'll ask the main question now in the hope of getting feedback from others who have been there done that.
Cat 3 Racer, FTP 250Wish @ 63kg, Racing weight is about 61kg in summer.
Wrapped up my road season in early September, June-Sep were pretty unfocused training wise and my CTL plummeted continually from 100 down to 50 but I kept intensity high and felt great aside from long races/stage races where I suffered. Dossed for about 2 weeks and started CX in late September and raced most weekends since with 1 high intensity CX session/week and some 1 hr tempo rides and the odd 3 hr endurance ride. My CX season is finished now so will turn my attention back to the road. My sprint power has improved and can recover quickly after hard efforts and sustain 1 hr at intensity now.
I’ve done lots of basemiles (10-14 hrs/week) at upper Z2/ low Z3 with 1 threshold session per week and 1 hard group ride (Z2 with Z4/Z5/Z6 on hills depending on length) generally following the Charles Howe/Lydiard model other winters with good results.
Do I return to that style of base training to build CTL or could I benefit from something else. My CTL is very low (35ish) but have good fitness up to 1 hr or so. Should I go with a full 8-10 weeks of base building before incorporating VO2 work for a 5-6 week build? I’m also on holidays for 2 weeks at xmas so CTL will drop. I’ll do some running/swimming and core work while away but it won’t compare with regular training.
First A race is an easter stage race.
How have you managed the transition from CX to road?
Cat 3 Racer, FTP 250Wish @ 63kg, Racing weight is about 61kg in summer.
Wrapped up my road season in early September, June-Sep were pretty unfocused training wise and my CTL plummeted continually from 100 down to 50 but I kept intensity high and felt great aside from long races/stage races where I suffered. Dossed for about 2 weeks and started CX in late September and raced most weekends since with 1 high intensity CX session/week and some 1 hr tempo rides and the odd 3 hr endurance ride. My CX season is finished now so will turn my attention back to the road. My sprint power has improved and can recover quickly after hard efforts and sustain 1 hr at intensity now.
I’ve done lots of basemiles (10-14 hrs/week) at upper Z2/ low Z3 with 1 threshold session per week and 1 hard group ride (Z2 with Z4/Z5/Z6 on hills depending on length) generally following the Charles Howe/Lydiard model other winters with good results.
Do I return to that style of base training to build CTL or could I benefit from something else. My CTL is very low (35ish) but have good fitness up to 1 hr or so. Should I go with a full 8-10 weeks of base building before incorporating VO2 work for a 5-6 week build? I’m also on holidays for 2 weeks at xmas so CTL will drop. I’ll do some running/swimming and core work while away but it won’t compare with regular training.
First A race is an easter stage race.
How have you managed the transition from CX to road?
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