Doing Double Sets when Training for a Cyclocross Race

Video Transcript

"Probably the other specific cyclocross drill that you can do that's really beneficial, is you can practice you know double sets of barriers. You can quickly, you know make yourself two sixteen inch high, you know barriers, by like, little miniature saw horse. You know cut out a V shape with a notch in it for a board, that's sixteen inches off the ground, two of them, place them apart. And just like with the hill sprints, what you want to do, is you want to you know, practice going into them at full speed, getting through and getting back on your bike as quickly as possible. So you know, that's really the time that you get that muscle memory and figure out where the cleat is on the bottom of your shoe, you know where the, where the cleat is, so you can quickly find your pedal. You know, pretty much land, clip back in, and accelerate back through. You never want to do half measures when you're practicing stuff like this. You only ever want to practice you know, getting back in and accelerating up as, as quick as possible, so it becomes second nature. And also just the whole rhythm and pace and muscle memory of the thing means that you know to do it effectively you need to do it at full speed. So I'm going to come through this double set here, and I can sort of see what it looks like when I get back on and try to accelerate back up. Like how quickly I can get back in hopefully."