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Discussion: XC training

in: TommyH; TommyH > 2015-11-28

Nov 28, 2015 4:42 PM # 
not about paces, about strength.
Nov 30, 2015 11:14 AM # 
I would agree and dissagree - you can get good strength from hard circuits sessions - sessions should be focusing on speed to enable you to smash xc races? If you constantly train at a slower pace for your intervals surly you will perform slower in xc races?

You just got to not be weak if its muddy on race day ;)
Nov 30, 2015 3:42 PM # 
oh yes, but focus on paces more when you're on the track. Speed work on mud/slopes will have some speed effect but also strength bonus, but no point worrying about slow paces here if you get speed elsewhere.

I am currently strong but slow, i.e. the opposite of many people doing XC
Nov 30, 2015 3:43 PM # 
Not necessarily. In circuits you're working on very isolated thing in a specific manner. A muddy interval session will work on all elements of strength, getting your body not only used to the power needed to get through the mud; but also things like balance.

I think speed is a bit of a misnomer here. Take the Americans for example and their XC scene. The have ridiculously quick races on courses with little to no mud, but then when they bring a team to the Edinburgh XC race in January you usually hear them saying that their runners aren't their quickest, but good in mud (at least I've heard them say it before over the past two years).
Just because you're quick doesn't mean you will be through mud. The pace you run the muddy interval at will be more similar to how fast you could go in a muddy XC than a track interval. It's all relative.
Dec 1, 2015 12:06 PM # 
Yes definitely agree that hill work is kind of a secret training in which it will work your speed and strength, which can't be worked on for example on a track as that just works your speed - so many track runners can't run up hills!

Yes agree with you on that willy - just because you are quick on a track doesn't mean you will be fast through mud! Yep definitely , you need to have grass sessions for XC training as that's what you will be racing on but if you always train on the grass a slower paces say around 3:30's to 3:20's you will stay at that pace - you definitely need so speed work on the track training at around 3:05's to 2:55's. Also working at these faster paces gets the HR used to be worked hard which is much harder to achieve on a field.

I would say overall that grass sessions are good and needed but only maybe once or twice a month - the other times you need some good quality fast sessions on harder surfaces
Dec 2, 2015 12:12 PM # 
Sorry thought you meant avoid the grass completely. Totally agree you need the speed sessions as well; nice balance of everything ideally.
Dec 2, 2015 12:31 PM # 
Different sessions are needed at different times of the year.
Dec 2, 2015 2:22 PM # 
Ah no worries willy!
Dec 2, 2015 2:23 PM # 
Who is 'Daneo'? think he is a Punter
Dec 2, 2015 2:38 PM # 
Never heard of him, probably things he's big time or something?
Dec 2, 2015 4:23 PM # 
yep deffo - he doesn't even log training... - must be a punter, as he wouldn't know a dirty mile if it slapped him in the face!
Dec 2, 2015 6:42 PM # 
White Kenyan:
"DaneO" was in the hurt locker yesterday, back carriage warrior.

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