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Old 05-28-2008, 12:52 PM   #1
Ed Hamilton
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Another "Is Crossfit for me?" thread!

I did a search, but did not find an answer to my issue so here goes.

First, some background;

I'm 44 yo & in pretty good physical condition. I did martial arts years ago (stopped that about 15 years ago after about 7 or 8 years worth), took up running & triathlon for several years & now I'm basically a cyclist with a focus on endurance mountain bike races. I find that I'm pretty good at the 6 & 12 hour races I guess because (I've been told) I'm just not smart enough to know when to quit!

Anyway, I came across this crossfit thing & it looks very interesting. Until just a couple years ago I did a fair amount if strength training, but in the last couple years I've mostly been just cycling. I also quit running because my knees started hurting & I didn't want to trash them too bad.

So here are where my "issues" come in. I want to keep my focus on the enduros, but I feel like I need more strength for general health & fitness if nothing else. What I worry about is starting a crossfit program and 1) trashing my legs so bad that I can't train on the bike, 2) using up so much energy that I can't recover & 3) hurting myself (back, knees & shoulders). Are these legitimate concerns?

More questions;

Do you think that 3 days a week would be sufficient to see some gains? I was thinking CF on MWF then riding on W, F Sa & Su. (I have school on T/Th nights for the next 8 weeks).

Would CF on M,Tu, Th, F, then ride W Sa & Su be better (not much rest in there!)?

Are there any other enduro nuts out there? I'm talking about those crazy people who think that a 4 hour ride is too short!

Thanks!
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Old 05-28-2008, 03:05 PM   #2
Tim Newsome
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Re: Another "Is Crossfit for me?" thread!

CrossFit is about general fitness. As a specialist, you might lose some in your endurance, and gain a lot in everything else. That's assuming you are at your genetic potential in endurance. If you're not, then you might find that the extra strength CrossFit gives you will actually improve your endurance performance. In any case, I say try CrossFit for a month or two and see how you feel. I doubt it will prevent you from training on the bike since, presumably, the muscles you use for that are quite well developed already.

3 days a week is definitely enough to see some nice gains. If you're not making progress, you're probably not recovering enough, so look out for that. If you're spending long hours on the bike, those will probably hurt your recovery.

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Old 05-28-2008, 03:15 PM   #3
David Wood
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Re: Another "Is Crossfit for me?" thread!

Ed, welcome!

Can't argue with what Tim suggested. I know I would have trouble recovering enough with your 3 days CrossFit / 3 days bike program, but I'm old and decrepit . . . YMMV.

There have been various threads here before on combining serious endurance training with CF. Try searching for "triathlon" and "endurance" using the search function . . . might take a while to find them. Maybe others can help find them?

Alternatively, send a PM to any or all of these three:

Aaron Trent (he's more of a track cyclist, though (I think))
Lisbeth Darth
Eugene Allen

and ask them to chime in on this thread.

The last two are CF Affiliate owners, and both are serious long-distance athletes.
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Old 05-28-2008, 03:27 PM   #4
Daniel Olmstead
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Re: Another "Is Crossfit for me?" thread!

There's also http://www.crossfitendurance.com/ (WFS) as an option.

NOTE: Reading over their WODs, it would help if you're clinically insane.
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Old 05-28-2008, 07:36 PM   #5
Justin McGinley
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Re: Another "Is Crossfit for me?" thread!

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Originally Posted by Daniel Olmstead View Post
There's also http://www.crossfitendurance.com/ (WFS) as an option.

NOTE: Reading over their WODs, it would help if you're clinically insane.
Beat me to the punch.

Endurance athletes doing crossfit and training for ultramarathons, long triathlons, ect.

If you want to be very well rounded in your overall fitness and be able to compete in endurance races, look no further than http://www.crossfitendurance.com/ (WFS).
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Old 05-28-2008, 07:56 PM   #6
Carlos Cristan
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Re: Another "Is Crossfit for me?" thread!

Just looked at CrossfitEndurance website today for the first time. I like it, in a sick, dimented punch myself in the b*lls kind of way. Was gonna do the 3 rounds of 200m + 400m + 600m with the bottom to top tabata squat penalty if any of your times for the same distance are more than 5 seconds off of each other. , but opted for "Murph" with no weight. I don't know which one would of been worse, but Murph hurt. I just set a SP PR this morning of 167#. I'll definitely be visiting that website alot. Liked alot of what I saw on there. Cardio endurance is a weakness. I've been trying to make a habit of eliminating weakness. CrossfitEndurance.com will help me to do that, I'm sure.
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Old 05-30-2008, 06:50 AM   #7
Wendy Nichols
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Re: cycling and crossfit

I too am an endurance cyclist. I found that even when my legs and back and arms hurt from beginning squats, lunges with weights and learning to do pullups, that I didn't hurt on the bike, and did feel stronger overall with the ability to go farther. My time to work now is faster.

Oh... and when I saw the Bear 50 ft off my running route yesterday I was able to turn around smartly and hightail it 3 min back to an alternate trail. Crossfit gives one endurance, strength, and good reflexes. And I'm only just beginning!

W.
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Old 05-31-2008, 08:27 AM   #8
Ed Hamilton
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Re: Another "Is Crossfit for me?" thread!

Thanks for the replies everyone. I hate that it's been a while since I responded to my own thread but life has gotten rather hectic lately. That's actually one of the main reasons to look at the crossfit idea, since my training time will be limited for the next year.

I was reading over the CFE website (thanks for that one! ) and found, as expected, that their training philosophies, shall we say, defy convention. The endurance portion of this program seems to be based around Tabadas (a conventional cycling coach would call these “lactate tolerance” intervals), short anaerobic intervals and anaerobic threshold work. Aside from the Tabada work, these are some of the major components of most conventional cycling programs.

I truly believe that this type of program will definitely make a rider faster, I wonder about its effectiveness in terms of events lasting over the three or four hour mark. While I certainly understand the idea behind limiting the LSD workouts (While training for a 12 hour race I usually only do one really long ride every one or two weeks), I honestly don’t see how this type of program alone could possibly prepare me for 12 hours of single track trail. The reason for this is that there are simply too many things to be trained that have little relation to how much power you can generate for how long. Examples of things that must be sorted out on long rides include hydration and nutrition, contact point management (hands, feet & “saddle area”) as well as pacing, which can make or break an endurance race.

I have always said that if you ask ten different cyclist and coaches how to train, you will probably get fifteen different answers. My purpose here is not to dismiss the cross fit endurance program, but to hopefully open a discussion as to how best tailor it to my needs. I have many thoughts to add but this post is long winded enough!

Thoughts?

BTW - I pm'd Aaron, but could not find the other two. Anybody know their screen names?

Last edited by Ed Hamilton : 05-31-2008 at 08:38 AM. Reason: More info
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Old 05-31-2008, 10:56 AM   #9
David Wood
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Re: Another "Is Crossfit for me?" thread!

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Originally Posted by Ed Hamilton View Post
BTW - I pm'd Aaron, but could not find the other two. Anybody know their screen names?
My error, it's "Lisbeth Darsh", not "Darth"

She, and Eugene Allen, can both be found in the member list (which is organized by first name). We don't use "screen names" on the board, only your full (real) name.
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Old 06-04-2008, 02:30 PM   #10
Aaron Trent
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Re: Another "Is Crossfit for me?" thread!

Please excuse my absence, I have been training and preparing to go to Denver, Co to race in the Paralympic Team Trials which will be Friday.

There seems to be some confusion as I am not yet a Track Cyclist. It is in my future, but I must move to a city with a track before I can do that. Because of my goals (making the para team) I have not been doing CF and cycling for the past several weeks.

What has worked for me was doing a LOT of CF during the offseason to build muscle and bone density for the sake of the structural integrity of my body. Because my goals are toward the competitive side of the spectrum I was down to one day of CF or lifting a week. I found that Speed Deadlifts, Speed Squats, and Speed Front Squats were a big help without burning me out for my next ride. Your level of competitiveness will determine what you can handle.

I'll weigh in more next week.
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