Cross Country Tips

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Cross Country Tips

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Finally, keep your chin up and look ahead at where you want to go. Time your overtake to perfection. An effort on a hill is a great way of making your pass.

Not only this but you might need to overtake those from other categories that you may have lapped, as well as riders you are racing against.

When overtaking riders from other categories you should let them know that you are approaching. To be a good sport, you should also say thank you if a lapped rider allows you to pass.

In this case, you should choose your moment carefully and make an effort to overtake. Common ways of passing include entering a descent first if you feel confident that you can gap your opponent or putting in an effort on a climb.

A great tip is to let a small gap open between you and the rider in front before accelerating and passing with speed, taking your opponent by surprise and catching them off guard.

How to stop people overtaking you. Elbows at the ready when defending your position. When it comes to defending your position, you should think about how and when you want to do this.

It can be tempting to fight for position early in the race but this can waste energy that will come in handy later on.

If you do want to hold position, then you need to rely on your legs to do the work. Get your elbows out, own your space and prepare yourself to match the pace of the rider who is trying to make the pass.

Be aware that in the middle stages of the race it might actually be beneficial to surrender your position to let another rider lead, so try and race smart and choose your battles wisely.

You might even find yourself racing for position, sprinting for the singletrack or into the final descent, which is when good pace judgement and smart racing will pay off.

Recap how your race went to make learnings for next time. Use your experience, wherever you finish, as learnings for next time. For example, your pre-race routine of food, drink and practise might be great, but your technical riding skills need to be sharpened up.

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Consider renting a portable moving container One popular cross country moving alternative to using a professional moving company is to rent a portable moving container.

These moving containers double as storage pods and are especially helpful to those in need of storage before, during or after a move. For a closer look at the best moving containers available, check here.

This way, if anything breaks or becomes damaged while in the hands of the movers, you will have proof that they were mishandled. This could help with filing a claim and seeking compensation for your belongings.

Consider purchasing moving insurance When hiring a moving company, take a look at your valuation coverage options carefully.

If you decide you need more protection, consider paying up for the Full Value Protection, which will hold your mover accountable for the actual cash value of the items.

For more comprehensive coverage, consider purchasing moving insurance from a third-party insurance company. For more advice on moving insurance, check here.

Read customer reviews and moving company ratings Before hiring a moving company, make sure to check customer reviews and ratings.

Reviews can be found on our Moving Company Directory. The directory includes customer reviews for more than moving companies nationwide.

Ask the driver for a contact number When moving across the country, it can take a week or more for your belongings to arrive. In order to stay up-to-date with the status of the moving truck, you may want to ask the driver for their contact information.

Oftentimes, a representative at the moving company will contact the driver on your behalf. Make sure to pack any valuables in a separate and secure bag.

The same goes for important paperwork and documents such as a birth certificate or marriage license. These should all be carried with you when moving cross country to ensure that they stay safe.

These might include toothbrushes, medications, toiletries, clothing, important documents, baby necessities, toilet paper, paper towels, trash bags, a tool kit, pet food, bottled water, wallets and extras shoes.

If you decide to tip them, make sure to have cash on-hand once the movers arrive with your belongings.

Search for shoes that fit your foot type. If you have low arches or flat feet, for instance, seek shoes with stability and motion control features.

For high arches, wear shoes with extra cushioning. If you will be doing a lot of trail running on your cross country team, look for trail running shoes, which offer more support and stability than regular running shoes and will help your ankles and feet navigate rough terrain.

Use climate-appropriate layers you can add or remove as the weather changes. Marnie Kunz has been an award-winning writer covering fitness, pets, lifestyle, entertainment and health since Kunz holds a Bachelor of Arts in creative writing from Knox College and is a Road Runners Club of America-certified running coach and a certified pole dance instructor.

By: Marnie Kunz. Published: 08 July, More Articles. Home Fitness Cardio. About the Author.

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Cross Country Tips Video

Worst Things to do Before a Run - 4 Common Mistakes

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. A top tip is to be patient and take the time to set up for features properly.

Bend your elbows and hinge at your hips — this will keep your head over your handlebars while your hips, and weight, stays back. Brake when you have grip you can trust, and choose a line that allows you to flow through the section.

Finally, keep your chin up and look ahead at where you want to go. Time your overtake to perfection. An effort on a hill is a great way of making your pass.

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.

Being left behind at this stage puts you at a disadvantage as the course narrows and passing becomes more tactical. Do you need to be in the lead at the first turn?

You want to get yourself in the best position possible without killing yourself to do so. To prepare for this, Kara June , third at the national club cross country championships, will do intervals of to meters on a flat grass field.

This effort is plenty fast enough to improve her mechanics, efficiency, speed, and strength such that she can establish a solid position for herself the first to meters of a race and be able to settle into the race without undue stress or strain.

Most courses will have an obstacle such as a narrow bridge, a sharp turn around a tree, a single-track path, even a creek crossing at a key point that will force runners to slow into and accelerate out of the obstacle to maintain position.

The athletes in the top positions are at a significant advantage as they have a clear path around or over these obstacles.

As you move back in the pack, the slowing into each obstacle is more severe as a greater number of people attempt to negotiate the obstacle.

On her to meter grass intervals, June runs a square circuit. Unlike a track, where the shape of the is an oval with gradual turns, her grass is literally square, with meter segments on all four sides and a sharp degree turn at each corner.

She runs these at a pace significantly faster than her target race effort, plus she is forced to slow into and accelerate out of each corner, learning the relatively quick five to 10 steps acceleration often needed to regain contact or establish position.

An important part of cross country racing success is adapting your strengths as a runner to the various courses while minimizing your weaknesses.

Cross Country Tips Video

Cross Country Running - Race Strategy

Cross Country Tips - Swix Basket Triac Carbon Claw Xsmall

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