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Cross Country Tips

Cross Country Tips PPC 10.5 -25.0

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Cross Country Tips

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Cross Country Tips Video


If you want to land a spot on your school's cross country team, try these tips. Most cross country races are 5 km, or 3. To build your endurance and prepare for the season, run consistently in the off-season.

Increase your base mileage by running at least five times a week at a relaxed pace. Aim to run at least 2 miles in each workout.

Do one long run per week and add a mile a week for 3 weeks. On the fourth week, subtract a mile and then start adding a mile a week again.

Long runs increase your body's oxygen efficiency and your ability to perform while fatigued. Prepare your body by running over different terrains.

Practice running hills once a week. For a hill workout, run at a fast pace up the hill and then jog down. Do four to eight hill repeats, depending on your fitness level and the slope and length of the hill.

Prepare your body for running over rough ground by doing trail runs through wooded areas and on hiking paths.

Allow your body to adjust to running on uneven ground. Cross country is a mentally challenging sport that requires persistence and dedication.

The more you learn to relax your mind, the easier it will be for your body to run fast for long distances. Prepare by reciting mantras such as, "I am strong, I run fast, I go long," on your training runs.

Also practice relaxation techniques such as meditation. Familiarising yourself with the course will pay dividends during a race.

You should look to practise at a conservative pace to save your energy for the main event. There are usually optional technical sections where the hardest line choice will reward riders with a faster route while the safer line will cost more time.

Make sure to fuel and hydrate before and during the race. Fuelling properly starts in the days before the race.

Factor it into your build-up in the days leading up to the race, sipping water little-and-often and eating a carbohydrate-rich meal the night before and on the morning of your race.

Professional racers might have chicken, vegetables and rice the night before followed by porridge and fruit for breakfast.

Once the race is underway, you can top up your energy and hydration levels with water, electrolyte drinks and energy gels from the feed station.

If you haven't got the luxury of a turbo trainer, any road will be fine. XC races start fast, so you need to make sure you are well warmed up.

A typical warm-up routine would be as follows:. Keep the gear low, focusing on pedalling fast and getting a high cadence.

You can also include some off-bike bodyweight movements such as lunges, squats or push ups in your warm up to mobilise your joints.

Getting off to a good start is key to your positioning in the field. XC MTB race starts are important as it will determine your position in the pack when you get to the first section of singletrack.

A goal to aim for is to get away from the line without any mistakes and to ride hard enough so as to not lose position.

This will help you get the power down fast as soon as you hear the whistle blow or the start pistol fire. Pace to perfection. Ride to a pace you can sustain, rather than chasing the pack.

Pace judgement is really important. The most simple way to learn good pacing is to practise riding even lap times. You can do this in training by riding a short loop and timing yourself around the lap.

Your goal is to make sure that your lap times are as close as possible during the effort and then aim to finish fast. If your lap times get slower during this session then you have started off too hard.

Taming technical descents. If a technical feature is too tough, there will be an easier alternative. When it comes to technical descents, you need to be confident that you are able to ride them constantly without crashing.

During your race, your goal is to exit features faster than you enter them. If you often find yourself making mistakes or grabbing brakes on drop-offs, rock gardens or corners, then you have probably come in too fast.

Not only does this slow you down, but it will kill your flow and waste lots of energy.

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The 2nd most popular route is the Pacific Coast road trip which offers some of the views and amazing vibes of California.

If you are a beach bum, then Atlantic Coast cross country is your best bet! There is nothing more beautiful than white sand beaches in Florida.

Your vehicle should be roadworthy before you set out on your cross-country trip. About a week before you plan to leave, take your car in for a check of fluid levels, brakes, tires, and anything else which might cause you problems.

Nothing can spoil your cross-country road trip faster than being stuck somewhere you would rather not be stuck, waiting for your car to be repaired.

Make sure your spare tire is fully inflated and that you have jumper cables, a jack, and any other items you might need in the event of a flat tire or car trouble.

While this next tip is something few people consider, if you or any other adults on the trip plan to enjoy a few relaxing alcoholic beverages along the way, you need to have a good idea of how alcohol laws differ between states.

The last thing you want is to end up with a DUI in an unfamiliar state—not only could such a thing really put a damper on your road trip, but the long-term consequences could also be much more serious than you imagine.

Check out also some cheap motels for a road trip in USA! They might come handy if you need to take a break for night or two. Eliminate the risk of this happening by keeping some small bills in the side compartment or between the seats, where the driver can easily reach them.

If you are not already a member of a roadside service like AAA , consider joining one before you take off to unknown places.

The simple law of averages says if you take enough road trips you will eventually end up stranded on the side of the road in Podunk, USA.

You can avoid a lot of hassle as well as potential dangers when you have that handy number to connect you to reputable towing and repair services.

Make sure you have all the necessary documentation in an easily accessible place before you start out on your cross-country road trip. If you have any outstanding traffic tickets or parking tickets make sure you take care of those before you start out on your cross-country trip.

The last thing you want is to have your trip interrupted by ending up in a police station because you forgot to pay a traffic ticket. When traveling in the USA , camping is one of the best ways to save money when traveling.

Plus, it allows you to see so many parts of the country as there are campgrounds near the most popular attractions and in nearly any tourist destination.

Most modern campgrounds include amenities to help make your stay comfortable. Some even have small cabins that can save money over staying in a hotel.

Staying in a campground can be a great opportunity for adventure as most have outdoor amenities and fun things to do on-site, while still providing you with the comforts of restrooms, running water, and internet connectivity.

Camping also gives you flexibility with time and budget since you have so many options on where to stay and can compare prices based on the campgrounds in your desired area.

The light also makes it a lot more fun to hang out at night, allowing you to read, play cards, or eat instead of just sitting around in the dark.

You never know what type of situation you might find yourself in. Imagine the perfect road trip scene: the windows are down, the cool breeze is whipping by, the mountains or plains fall away on either side of the open road.

The tunes, of course! No road trip is complete without perfect highway music. Road tripping is a great way to see the country.

Sometimes you may want to venture off the beaten path to discover the unexpected. The more course-specific your preparation, the better. Joe Vigil, who coached Deena Kastor and many other national cross country champions, agrees with this approach.

Make it tough, as hard as you can make it, then run a weekly workout on it hard. Here are the key elements to take into account when designing cross country-specific workouts.

Some cross country courses are pancake-flat, but these are the exceptions. Part of the appeal of cross country is that most races take place in parks or on golf courses, places of peace and tranquility, most of which feature some slight to severe elevation gains and losses.

Spending time becoming proficient at going up and down is the surest way to faster race times. Workout 1: Find a mile-length course roughly that is gradually uphill, preferably on a softer surface off the asphalt.

Run the uphill portion at race effort to build strength. Once at the top, take a three- to five-minute recovery jog before heading back downhill, focusing on being fast and efficient.

Do three to six repeats, depending on your weekly mileage. The idea is not to run the downhill as fast as possible—instead it is to run fast, but controlled.

Over the course of a few weeks of doing these, the times on the uphill sections improve steadily, as expected, but most people see a dramatic improvement on the downhill sections.

Early in the season, the difference in times between the uphill and downhill sections will usually be between 20 and 30 seconds.

By the end of the season, the difference is more like 30 to 40 seconds, indicating greatly increased proficiency in running downhill.

Workout 2: This involves doing tempo runs that start with a gradual uphill for meters, then turning around and running meters downhill, and repeating the sequence for the length of your normal tempo run.

Maintain a tempo effort—strong and steady, but controlled—throughout. In the last few weeks of the season, increase the intensity by running the uphills at cross country race effort while keeping the downhills at tempo effort.

Workout 3: This is a tempo run over rolling hills or on grass, dirt, or woodchip trails—anything but a flat, even asphalt surface.

Siqueiros had Hasay do many of her tempo runs on an meter grass field made up of two fields separated by a small hill. Uneven terrain, soft dirt, thick grass, and mud all require additional energy to negotiate.

Magill does 50 percent of his running on trails, too, saying that doing so regularly utilizes all the muscles associated with a varied and choppy stride.

Plus, trail running is beneficial to practice focusing on where your feet are landing. As the season advances, move on to real cross country courses or surfaces.

Given the increased muscular strength needed for effective cross country running, some supplementary work will help you train and race more effectively.

In particular, focus on your core, hip flexors, and lower legs. This exercise also requires a great deal of core and hip flexor strength to accomplish.

Eccentric strengthening exercises of the Achilles tendon are also helpful, particularly for masters athletes who may have several years of mostly running in heeled shoes on level terrain behind them.

For championship meets, the starting area is specified to be no less than a meter straight line until you meet your first turn or narrowing.

Not all courses provide a free and clear though—most provide less. Even if you have the full meters, the imminent narrowing dictates a key rule of cross country: You must be able to get out quickly and efficiently from the gun without undue stress.

Cross Country Tips Swix Basket Triac Carbon Claw Xsmall

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