6th annual weekly training series is free and open to riders of all levels.
The series will consist of weekly group workouts over a 1.2 mile course with barriers and run ups.
The goal of the series is to give area riders a natural progression into the cyclocross season so they begin the race season fully prepared and adapted to the dismounts and rhythm unique to cross.
The earlier workouts are easier and less difficult, with more focus on form and technique. Workouts will progress to shorter and more intense interval sessions as the 5-week series progresses.
Interval distances will range from 3-40 min. Riders assess themselves a staggered start for each interval based on their estimated abilities.
Recommended staggers are every 15 seconds. With one minute stagger per 6 minutes of interval time (In other words, if the interval is 12 minutes, there will be riders starting, by their own judgment, every 15 seconds with the final riders starting 2 minutes after the first word ‘go”).
After the training ride, during the first 2 to 3 weeks, some of the more experienced cross riders will stick around to help and answer any questions for those new to cyclocross.
Charlie Storm will lead the workouts.
|
Date |
Total workout time |
Interval time |
Rest time |
Stagger time |
Sept 13 |
30 min |
30 min moderate |
None |
0-6 min |
|
Sept 20 |
40 min |
40 min moderate |
None |
0-6 min |
|
Sept 27 |
42 min |
3 x 12 min |
3 min |
0-2 min |
|
Oct 4 |
46 min |
6 x 6 min |
2 min |
0-60 sec |
|
Oct 11 |
38 min |
8 x 3 min |
2 min |
0-30 sec |
Location: Brooks Park just west of Cary.
From I-40 take exit 287/Harrison Ave.; Head south towards Cary; Approx. 2.3 miles, right on Maynard Rd.; Approx. 2.3 miles, right on High House Rd.; Approx. 2.7 miles, cross NC 55; Approx. 1.4 miles, right on Green Level church Rd.; Approx 1 mile, look for Brooks Park on your right.
Start:
Be ready to ride by 5:50pm. Sometimes the park is full and we ride over to Highcroft Elementary School nearby.
The workout session begins at 6:00 p.m. with one easy lap around the course, so that everyone knows the course layout.
The interval or tempo session for that night will begin immediately following the pre-ride lap.
Do any warm up you need prior to 6:00 p.m. (recommended warm up: 20-30 min of easy riding).
More info: