Cyclocross racing is coming very soon and can be a great way to stay sharp after the road season or simply to start a new code for the sake of having a go. You can get started quicker than you think (Photo: Toby Watson)
By Peter Morse
Peter Morse is a Canadian provincial champion and former international cyclocross rider. He is a veteran of the World Cyclocross Championships.
The switch to the cyclocross season brings a new challenge and fresh excitement. The following tips will allow for a smooth and effective transition to the rigors of the sport.
After a long road campaign you’ll have some base fitness, which will form the building blocks for a successful ‘cross campaign.
The aerobic base built during the summer season will now facilitate the harder, anaerobic, cross specific work. The following tips and sample session will set you up for your best cross season in years.
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Take a Break
You’ll probably be coming off a long road campaign, which began back in March. You may be looking to mount a successful challenge on the ‘cross scene or you may be simply ‘mucking about’.
Either way, you’ll need to take a short break before the 'cross season starts. The break is as much mental as physical and should be at least a week off the bike.
The additition of 'B' races at cyclocross events in recent years means you can feel comfortable turning up if you are completely new to the sport; there is a strong social side, perhaps much more than road racing (Photo: Adrian van der Lee)
Get Running
After a long season of cycling we become so well adapted to the bike that other strands of our fitness fade from neglect.
I recommend dusting down those runners and getting out for a short run each week.
It’s important to progress the duration as our bodies aren’t familiar with the mechanics.
Start out with a 10 minute easy run and progress gradually to a 30 minute run. One run per week should suffice.
Core Training
The demands of cyclocross are vastly different from those of road racing.
The addition of running and lifting of the bike places an extra strain on our back, arms, abdomen and oblique muscles.
Core muscles are the link between your upper and lower body.
A strong core will allow you to pass competitors on tough run up sections and stay strong on the final laps while others are fading.
Add in at least 15 minutes of core work three times a week.
With jumps and running to negotiate, it's advisable to build some specific training into your routine if you're going to have a go at cyclocross this season (Photo: Sean Rowe)
Skills
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Plot out a route in your local park and add some makeshift barriers. Dismounts and remounts are integral to cyclocross.
As you become more proficient the goal should be to negotiate the course at increasing speeds.
Technique and finesse are the priorities and skills should be perfected before adding speed.
Do your homework
One of the best ways to learn cross skills and technique is by watching the pros.
There are so many good races to watch online these days. Watch as many re-runs as possible.
Observe the way the best riders choose lines - watch their technique as they enter and exit a corner.
Watch closely as they alter their cadence in mucky sections and apply even force around the pedal stroke. Slow down the videos and re-watch vital sections.
Roger Aiken and Robin Seymour have dominated the cyclocross scene in recent years. But there's no reason what 'non experts' can't get started, especially with the addition of easier 'B' races running alongside the main events each weekend on both sides of the border (Photo: Toby Watson)
Sample Session
Warm up on the road - 30min easy spinning
Main Set Notes: Off Road Session (On a make shift course):
Make yourself aware of the grip level and take note of slippery sections.
One of the more over looked aspects of CX is gearing. Take note of the gearing you are using for the exit of each corner.
Massive time is gained and also lost in the corners; so pay particular attention.
Also pay attention to your crank position entering and during the corners. Right corner, left crank down; left corner, right crank down.
Entering the corner, eyes up, look ahead and pick your line - don't change your line mid corner.
Remember: Slow in, fast out of the corner. Have most if not all of your braking done before the corner, off the brakes and gradually apply the power coming to the exit of the corner.
Intensity
- 10min at 85 per cent/Z4
- 2 laps easy.
- 3 laps at 85 per cent
- 2 laps easy
- 3 laps at 85 per cent
- Recover on the road with some easy spinning
Cross is a fun, social and enjoyable sport. Stop thinking of reasons why you shouldn’t race cross and get out there and have a blast on two wheels.
A1 Coaching has designed a six-week cyclocross plan to make the transition from road easier and give you a 30 watt advantage this ‘cross Season. For more details check out our website here: www.a1coaching.net
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