Training Update: Cyclocross & Obstacle racing
- bradleyhaag
- Sep 17, 2015
- 2 min read
With my motivation high from the Spartan Pac-West obstacle race I got right back into training for my last obstacle race of the season. On September 19th I will be competing in the “inferno” obstacle race in Salem, Oregon. This race is in the same location (and I’m sure very similar) to the “freeze” obstacle race I did in March (get it? freeze for the winter, inferno for the summer). Only difference is the inferno will be 6 mile obstacle race with a short swim mixed in! In addition to this upcoming competition over the last couple weeks I’ve been drawn to ride bike, so much so I joined a cyclocross series of 5 weekly races every Wednesday of September. As of this writing I only have 2 more races left, after which I will write a full race report of the entire series.
Combining cyclocross and obstacle race training has been interesting but after a few weeks of listening to my body and moving workouts around, I’ve figured out a pretty balanced plan:
PLAN LENGTH: August 20th-October 5th (8 weeks)
GOALS:
Build fitness in short bursts of strengths followed by endurance (for obstacle racing)
Improve Cyclocross technique
Enjoy training!
OBJECTIVES:
Conduct 1 longer/hike run a week.
Conduct 1 strength/ fast run combined workout a week.
Race Cyclocross 1 day a week (Thrilla Series).
Conduct 2-3 additional cross rides focusing on technique.
WEEKLY PLAN:
Monday: 20-30min Strength workout (a mix of burpees, pull-ups, and a weighted carry)
Tuesday: 30-45min Short fast bike ride
Wednesday: Cyclocross Race
Thursday: 45-60min Easy bike ride or commuting ride
Friday: 50-75min Long run/hike
Saturday: Long group ride or rest day
Sunday: 30-45min Strength/run workout workout
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