Q & A For Sept 2018 – We debate whether you need to run for cyclocross, what a structured workout for mountain biking (or off-road activities) looks like, tire-pressure and whether cycling commuting counts as training (and how to count it).
We talk about Peter’s upcoming Online Course to get you Mounting and Dismounting your Cyclocross Bike – More info and get it => https://learn.ryanleech.com/p/cyclocross-mounts-and-dismounts
Molly is at Rapha Cycle Club Washington D.C. => https://www.rapha.cc/gb/en/events/calendar?city=dc&clubhouse=Washington%20D.C.&country=useastcoast&event-id=1u0kpb81rsfu7712ra1u6tvkit
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Show Sponsor: RLC Cyclocross Mounts & Dismounts Course – Signup for early bird discount -> Course launches Thursday, Sept 6th, 2018
TOPICS AND LINKS FROM TODAYS SHOW:
Molly Event at RCC Wed. Sept 12, 2018!
CYCLOCROSS MOUNTS AND DISMOUNTS COURSE = https://learn.ryanleech.com/p/cyclocross-mounts-and-dismounts
INTRO
= Shelia Tormina SWIM BOOK Peter Mentioned Get Sheila’s new book => http://amzn.to/2oMYeFD
= Episode with Sheila https://consummateathlete.wordpress.com/2018/03/12/how-to-swim-faster-sheila-taormina/
Running and Cyclocross
=> Assess movement demands -> never without your bike, never at slow speed, never on level ground or pavement
=> Assess limiters
=> work on mounts/carrys/dismounts
=> workouts like 30/30/30/30
-> walk a bit during your days (year round) and walk up the hill if you are keen
-> using strength t
” Keep in mind the UCI limit is 80 meters for a designed running section”
Tire Pressure for mtb and cyclocross
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wyman tire pressure method/formula https://bikerumor.com/2017/01/03/wyman-method-setting-proper-race-tire-pressure-part-1/
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20-30 psi tubless mtb (or tubular cx )
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25 – 35 for clinchers ( or tubes mtb)
Digital Gauge https://amzn.to/2MLv6fV
tire type, skill and terrain will vary this recommendation
Structured workouts
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how to do on mtb , and hr
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cooldown?
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get structured workouts to your Garmin or Smart Trainer with Smart Athlete Pre-Made workouts delivered instantly via trainingpeaks.com
Sean Asks about Cycling Commuting and if it counts in training?
Thanks for all the great podcasting. I’ve got a question about recovery/commuting via bike. I commute via bike about 15 miles a day, 5 days a week, on city roads (so a lot of red lights and stop signs). I enjoy getting to work that way, but its also way more convenient. After a hard weekend of bike racing (CX+MTB), hiking or something else, I usually still ride. Is this hurting my recovery by slowing it down? or has my body accepted this as normal?
Lastly, would you generally count this time+effort in training at all? I’ve done it here and there with a PM, just to get an idea, and get anywhere from 35-50 TSS for the roundtrip. I basically try to keep the effort low whenever possible, but there’s always something that throws that off.
