Running For 'Cross, Athlete Spotlight, Off-Season Plans
Running for Cyclocross
Cyclocross season is here, and that means tuning your training to the demands of this dynamic discipline. You’ve built some great fitness over the summer, but remember — your cycling muscles aren’t adapted to the eccentric contractions and impact of running. Here are some tips to help you ease into running this ‘cross season.
Add short run-walk workouts to your training: walk for a few minutes to warm up, then alternate 1-minute of jogging with 1-minute of walking. Start with ~15 min., and build up to 30 minutes. As you adapt, stretch those jogging portions out a bit more.
Think about when and where you’re on foot during your ‘cross races: running through the barriers and sand pits, sprinting steep run-ups and slogging through the mud. Add specificity to your run-training by jogging on a beach or by running stairs or stadiums, and be sure to practice those barriers.
Don’t blow-off your core, stretching and mobility workouts! Running stresses your body in ways that cycling doesn’t, so pay attention to the boring stuff that keeps you going. This core routine is quick and effective, and you can follow that with a good foam-rolling session.
Athlete Spotlight
Colin on his way to 3rd place at the P/1/2 Easton 300 Criterium.
After dabbling in triathlons, Colin Braun came to Bell Lap when he decided to narrow his focus on one thing — racing road bikes (good decision, buddy!).
Colin raced as a category 3 rider in 2024, and really wanted to upgrade to category 2 this season. He earned that upgrade in June, but that wasn’t his goal for the 2025 season — racing competitively as an elite-level racer was.
As Colin headed into the second half of his season, we focused his training on the demands of hilly events like the Capital Region and Tokeneke Road Races. Hill repeats in the VO2 range were a staple his summer workouts, which Colin felt like “were the right material for the test” of matching the spicy pace up those climbs.
A few more pedal strokes to the top! 📷: Angelica Dixon
Colin rounded out his road season with a solid performance at the Green Mountain Stage Race, racing comfortably alongside some of the fastest elites in the country. Congrats on a great 2025 season, Colin, and can’t wait to see what next year brings!
Get a Jump On The Off-Season
Not sure how to make the most of your training this fall? Need some direction to help you build fitness and keep those off-season pounds at bay? A custom, 3-month training plan from Bell Lap will help you get clear on your goals and exactly what you need to do to reach them. Learn more here, or jump on a call with me to talk more about your custom plan.