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  1. #1
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    Training/Time/Speed for XC Short Track

    2013 Louisville MTB Short Track Series

    so I'm going to make this my first race and hopefully do the entire series. I've been researching and what I'm finding is the course is about 3/4 mile long, the race is about 20 minutes for the beginner class. What I'd like to learn is the pace, lap times, amount of laps, and or average speed. I have a cyclometer and would love to set some goals and work toward them and see how i improve up to the first race.

    Ive looked at other short track events with average speeds around 13 mph, and lap times of 3-4:00 minutes but can't seem to find the course length on these results.

    any help would be awesome!

  2. #2
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    here is what i found from a winter short track series in Charlotte, NC

    1 Mile Loop-30min.
    AVG 5-6 Laps- 6 being the best
    Finish Times from 30:28 to 31:37 from top to mid pack
    Best Lap Time-4:18
    Best Speed-11.14mph
    AVG Speed-10.8mph

    What do you guys think about this?

  3. #3
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    Sounds like cyclocross without the barriers. I'd like to try it! I would work on high intensity intervals. Racing beginner, I wouldnt worry about it too much. Go out and have fun!

  4. #4
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    I def want to have fun but I also wanna be a little competitive.

  5. #5
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    You say your first race - how long have you been riding for?

    I would think this article would give you some direction.
    Coaches Panel: Training for cyclocross

    I would do the "Short Anaerobic Intervals" once a week - early in week if racing (tuesday)
    Read about "starts" also

    Rest a few days before event.
    for example day before race - 1 x 1 min race pace effort with spin.
    2 days before - 2 x 1 min with 2 min recovery between race pace efforts and spin,.
    3 days before - medium distance (for you) tempo ride

    Other workouts during week i would focus on this
    Sweet Spot Part Deux | FasCat Coaching :: Cycling Coach for all Cyclists

  6. #6
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    I have been riding mountain bikes for many years but just got back into riding a few months ago. I race motocross and arenacross up until Feb of 2012.

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