TRAINING FOR CYCLO-CROSS
Typical Cross races are of high intensity and riders need to develop a high level of short term muscular endurance. Cross riders also need a high level of aerobic endurance because most races last up to 1 hour.
If you are just starting off riding Cross you will need to develop good upper body strength to help you control the bike over the rough terrain and lift the bike over obstacles. Core stability also helps with pedalling the bike over rough ground. Muscle power is also required to allow you to power over short climbs and accelerate after obstacles and technical sections.
You will need to work on your running. In many races you are required to dismount from the bike and run with your bike on your shoulder over unrideable sections of the course.
Before you start looking at the performance aspect of Cyclo-cross racing you need to practice and master the 8 core skills used during Cyclo-cross.
Mounting on the move
Dismounting on the move
Picking up the bike while running
Descending
Climbing
Bike Changes
Sprinting
Riding on cambers.
At Spalding Cycling Club we run Cyclo-cross coaching sessions during our Go-ride activities. If you are unsure about any of the above core skills, then ask your Go-ride coach.
Many people use Cross racing to keep fit during the winter. However there are some that target Cross racing and train all year ready for the winter cross season. A typical Cross riders year would look like this.
Recovery Phase ( February - March)
Preparation Phase ( April - June )
Pre - Competition phase ( July - September )
Competition Phase ( October - January )
Please follow the links at the top of the page to look at these phases in more detail. Practicing the core skills should be part of every training session. A large percentage of your training should be done off road learning to ride on different terrain.
Running should be an integral part of your training, to avoid injury build up these session gradually over a period of time and run on soft ground were possible. Run sessions should include a good period of warming up.