Cyclocross Techniques and Training

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.
 

Cyclocross Techniques

When determining how to train for cyclocross, riders should isolate and understand the specific techniques involved. Cyclocross techniques include dismount and remount.

Dismount

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:
  1. Have both hands on the handlebars.
  2. Look ahead.
  3. Bear down with your weight on the left pedal.
  4. Swing your right leg over the back wheel.
  5. Power your right leg forward while releasing the handlebars and gripping the downtube.
  6. Move both feet toward the ground and make contact.
  7. Plant the shift lever.
  8. Free your left hand.
  9. Run.

Remount

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:
  1. Move the bike off of your shoulder.
  2. Grab the handlebars with your left hand.
  3. Grip the downtube with your right hand.
  4. Place the bike firmly on the ground.
  5. Hold the handlebars and look ahead.
  6. Begin to run with the bike.
  7. Jump onto the bike.
  8. Ride.

More Cyclocross Training Techniques

In addition to the all-important dismounts and remounts, cyclocross athletes should practice the following cyclocross techniques:
  • carrying the bike: Hold the left side of the handlebars with your left hand and grasp the downtube with your right hand. Lift and hold the bike high enough to clear the obstacle.

  • jumping over barriers with a bike: This can be difficult and awkward unless you're used to doing it. Lots of advanced practice can be most helpful.

  • running up hills with a bike: This technique may involve running while pushing and/or carrying the bike. By practicing both techniques your body and mind will be prepared for whatever you encounter during a race.

  • shouldering the bike: Rest the bike on your shoulder while you run over or through an obstacle. You may need extra shoulder padding or a piece of insulation placed over the tube.

Who Should Participate in Cyclocross

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.

Workout Routine for the Cyclocross Enthusiast

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:
  1. easy warm up (20 minutes of tempo riding)
  2. a few practice starts
  3. four three-minute, alternating intervals of running and biking
  4. threshold interval riding for 20 minutes (to maintain power).
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.

Getting a Trainer

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.
 
Resource
 
USA Cycling (July 22, 2004). Cyclocross: Training. Retrieved April 18, 2008, from the USA Cycling Web site.