Cyclocross Cross CX – Go Time!

Hello Cross Faithful, time to start your engines!
As many of you know we have 2 options this year besides our regular individual coaching and bike fitting for Cross.  For newer Cross racers we have the full bootcamp with weekly training and massive drilling of the fundamentals beginning August 2nd(see below).  For experienced Crossers we have the more custom CX/XTC Coaching program with more independent training and selected group days.  Both are the same price at $299.  Hope you can join us!3rd_State_Champs_50_years_old_500_333.jpg
I hope you have had a great “off” season, but if you are like me, there is no real off-season when you are passionate about Cross, just rest/recovery and then the rebuild for the next season!   The race schedules are finally up for MFG, Cross Revolution and others and I have been hard-at-it coming up with the next evolution of our Cross bootcamp for those of you that have been through our program and want more.   I looked at what I really need and narrowed it down to 3 key things for massive improvement:
-the right training plan built around my schedule
-race simulations that will get me *more* than ready for the races, with exaggerated challenges. 
-previewing courses I will race on to practice the toughest sections at speed

OPTION #1:  
CX/XTC Cyclocross Extreme Coaching, and we have partnered with the Wednesday NightWorlds at the North SeaTac course and added in more personal customized approach to achieve the 3 keys above. Here is what is included:
  1. 1-1 meeting with Coach Craig to set your custom individual plan for the season, built around your schedule and races ($150 normally).  Diet, core, yoga and strength training for Cross included. 
  2. Cross specific bike fit check and pedal stroke analysis ($150 normally)
  3. 3 intense Cross immersion training sessions with indoor and outdoor training lasting 3 hours Saturday August 6th20th September 10th ($100 normally)
  4. Wednesday night World Championships North SeaTac for pre-season Cross Racing on August 24th and 31st & September 7th and 14th ($60)
  5. Unlimited indoor wattage based Sufferfest and new CX/XTC Computrainer workouts as part of your program either with us or on your own July 1 – October 1 at Sand Point Cycle U ($160)
  6. Course preview workouts:  Lake Sammamish, Woodlawn Park, North SeaTac, Silver Lake, Marymoor, Magnuson ($120)
  7. The beauty of this program is that all elements of your preparation are coordinated in your personalized training plan, built to address your unique needs/schedule and goals and integrating group training and race simulations prior to the season to hold you accountable.  Pure quality training and no fluff.
Separate cost for this program: over $700 – Your cost less than half $299.  Your $100 refundable deposit holds your spot, limited to 20 riders.  Once you sign up I will email you to set up your first appointment.

Of course you could also choose any of the above Ala Carte if you only need some of this, email me for a custom package of Cross Coaching Services.
We are still offering our Classic Cross Bootcamp beginning August 2nd at our Sand Point location with unsurpassed coaching on the fundamentals and workout in a group class with Race Simulation, Core training, Skill Coaching and Mental Conditioning.  Cost is $299 
Here is what you get in our Classic Cross-Bootcamp package:
7 weeks of Skill and Cross Fitness training on combination of Monday, Tuesday, Wednesday and Saturdays.  
Mock racing and Clinic at North SeaTac Wednesday nights August 24th, 31st & September 7thand 14th.
Course preview night CX practices:  Lake Sammamish, Woodlawn Park, North SeaTac, Silver Lake, Marymoor, Magnuson Park.
Coaching includes hands on demo and feedback on:
-starting techniques
-cornering and descending in all conditions
-visualization and self-talk coaching
-riding in sand
-barriers and transitions
-core program done as a group nightly
-tires, wheels and equipment choices & taking care of your cross bike
-ideal workouts and intervals in every session getting you ready for the season
-bike setup and fitting check specific to cross
-running for cross
-mental preparation
Taught by some of the best cross racers around: Craig Undem WA State champion and Worlds Team 06 and others.
Here is the training schedule (all classes meet at Sand Point Cycle U unless otherwise noted):
  1. Tuesday August 2nd 6-8pm 
  2. Saturday August 6th 9am – noon – 3 hour intensive
  3. Monday August 8th 6-8pm
  4. Wednesday August 10th 6-8pm 
  5. Tuesday August 16th 6-8pm Silver Lake Course Workout
  6. Saturday August 20th 9am – noon – 3 hour intensive
  7. Tuesday August 23rd 5:30 – 7:30pm Woodlawn Park Course Workout
  8. Wednesday August 24th 5:30 – 7:30 North SeaTac Clinic and Mock Race
  9. Monday August 29th 5:30 – 7:30 Mechanical choices, bike maintenance, tire choices/pressure
  10. Wednesday August 31st 5:30 – 7:30 North SeaTac Clinic and Mock Race
  11. Monday September 5th LABOR DAY CROSS RACE – preview ride, post race debrief
  12. Wednesday September 7th 5:30 – 7:30pm North SeaTac Clinic and Mock Race
  13. Saturday September 10th 10am-noon Magnuson Park preview and MFG Ramp Up routine
  14. Tuesday September 13th 5:30 – 7:30pm Marymoor Course Workout
  15. Wednesday September 14th 5:30 – 7:30pm North SeaTac Clinic and Mock Race
$100 deposit holds your spot.  CLICK HERE TO REGISTER  
Please let me know if you have any questions or if I can help you in any way.  Get ready for a great season ahead!
Craig Undem

-Coaching and Winning since 1989-



2 thoughts on “Cyclocross Cross CX – Go Time!

  1. Is the classic cx bootcamp the right place for someone new to cx and racing? I am not a new cyclist, but would be new to this.


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