Cyclocross training incorporates all of the athletics of rigorous cycling with the added challenges of dismounts, remounts, running, lifting and carrying. Cyclocross can be enjoyed at various levels and has room for motivated beginners and practiced experts.
Training for cyclocross combines aerobics, mental acuity, isolated strength and lots of practice. Cyclocross trainees often find that their strength and endurance is greatly improved after experiencing the cyclocross experience.
When determining how to train for cyclocross, riders should isolate and understand the specific techniques involved. Cyclocross techniques include dismount and remount.
The first technique that requires study and practice is the dismount. Riders should practice the dismount over and over until it feels natural and is performed with ease. Here is one suggested technique for a graceful dismount:
Remounts are just as important as dismounts, and watching a seasoned cyclocross racer remount his bike may give the observer the false impression that there''s nothing to it. On the contrary: A successful remount appears simple, but a solid and efficient remount takes strategy and practice. Here is one recommended technique for remounting:
In addition to the all-important dismounts and remounts, cyclocross athletes should practice the following cyclocross techniques:
Cyclocross is not for everyone. It''s a sport that takes place in all weather conditions, and racers often finish covered in mud, dirt and sweat. One needs to be in good health and in good athletic condition in order to participate safely and enjoyably in the sport.
This is not to say that the sport cannot be appreciated at various levels. A beginner need not push as hard as a seasoned biker. Experts recommend that bikers build up to the highly demanding levels and train effectively and wisely.
Training for cyclocross should include cycling, running, practicing specific techniques and observing races to really understand what is involved.
Running should include speed and hill work to prepare for the inclines present at all the cycling races. Trail running is also recommended, since most cyclocross events wind through woods and trails. Additional techniques involve incorporating short runs following bike rides, short runs while holding the bike on your shoulder and maneuvering quick passes while cycling.
Here is a sample workout routine for a cyclocross beginner:
A plan like this can be utilized two or three times a week for the novice. Remember to consult your physician before beginning any new exercise plan to ensure that it''s a healthy choice for you.
Cyclocross enthusiasts should consider getting a trainer as they become more serious and dedicated to the sport. Naturally, this decision is a personal one, and it has pros and cons. Where some athletes prefer to bask in the independence of self-training, others feel truly motivated and successful under the guidance of an expert.
Of course, the downside of hiring a trainer is the financial commitment. However, for someone planning to enter high-level competitions, working with a trainer may be the sensible training option. The bottom line is that athletes must determine their own level of commitment and competition and base their training schedule on personal goals and abilities.
USA Cycling (July 22, 2004). Cyclocross: Training. Retrieved April 18, 2008, from the USA Cycling Web site.