Cyclo-cross in Context

© 2003 Andy Applegate

With Fall upon us the start of the cyclo-cross season is quickly approaching. If you are a hard core ‘cross racer this is what you have been waiting for all year. If your focus is on other disciplines and you race ‘cross on the side, or if you are considering trying your fortunes in the mud this season for fun, you will need to think carefully about how ‘cross will fit into your annual training and racing plan.

Make it a point to consider cyclo-cross within the context of the entire racing season. Remember that it is really only possible to attain a high peak of fitness two to three times per season, and the spacing between these peaks is a critical factor. If you have three important peak races spread throughout the road or mountain bike season, you will not want to add another one for ‘cross. In this case a full cyclo-cross season would more than likely disrupt your transition or rest period and leave you exhausted and not fully recovered before the next season’s training starts. Attempting to peak too often in one year will lead to mediocre performances and could ultimately result in overtraining.

There are several different approaches you can take to race and train for cyclo-cross. One is to make ‘cross the primary focus of your entire racing season, with a state or national championship as your peak. Another would be to make ‘cross a secondary goal, where you might have one or two peaks for road or mountain events, then another for a ‘cross event. A third approach would be to race ‘cross simply for fun with no emphasis on results at all. Let’s take a look at the preparation for these varying options.

‘Cross as Your Focus

For the first option, your whole season will revolve around the months of October through December or January. This is becoming a more common approach among masters and other category racers who have training and racing time constraints. With the shorter racing season and slightly lower annual hours of training time required for optimal performance as compared to road or mountain bike racing, ‘cross has become the perfect focus for these athletes. Of course these riders love the sport and don’t mind getting dirty as well. The road or mountain bike race season will act as base and build training periods.

 An annual training plan for this option would start with base training in February or later, after an early year transition period. Racing on or off road might not begin until May or even June. A secondary peak could be scheduled during the summer, followed by another short rest-intensive transition period. After this, sometime around August, the peak cycle for ‘cross should begin. At this time running should be added to the program and racing should be used as specific intensity training for the fall season. ‘Cross-specific skills workouts should be added to the training six to eight weeks before the start of the season or sooner depending on experience level.

Blending ‘Cross

The second option is a bit more complicated, as it essentially be extends the race season for almost three months. It is imperative to get some rest by taking a substantial transition period (or two) mid-season in order to avoid physical and mental burnout. Preparation and planning are vital to ensure that you will be recovered and ready to meet your race goals. Spending an entire week or more off your bike in mid July might be tough to do, but it will allow your body to be prepared for a specific program leading up to your ‘cross peak.

 With this plan you might start the racing season earlier in the spring, and end the ‘cross season in early or mid-December. The cyclo-cross specific training workouts might not start until just a few weeks before the ‘cross season starts or after the last important road or mountain bike race has been completed. Some running work should be eased into the program, but not until late August or September, and will need to be fit in without disrupting on-bike training and racing.

 Be sure to allow at least a couple of weeks between your last road or mountain bike race and the first ‘cross race of the year, even if it means skipping one or two races of either discipline. These weeks will allow for some specific training without having to worry about performance on the weekend, and should help you start the ‘cross season relaxed and ready to go. Several regions have been expanding their ‘cross seasons into January. This works well for the racer focusing on the discipline, but if ‘cross is secondary to other racing goals, it is best to avoid the temptation to continue racing into the new year.

Fun in the Mud

The third approach is the one recommended for the majority of racers interested in experimenting with cyclo-cross. The important words for this option are fun and low-key. Other than doing specific ‘cross skills workouts and some running, training should be easy with little or no intensity during the fall. Continuing intense workouts after your final goal of the year could compromise your training for next season.

 Most athletes will carry plenty of fitness into the ‘cross season without needing intense workouts as preparation. If you find yourself wanting to do intensity during the week to improve your ‘cross results, or find that you are going into the red zone during races to pick up one more place at the finish, step back and re-evaluate your reasons for racing ‘cross. Consider how it will affect your training program next season. Then, make a choice: either make ‘cross a focus, step back and stop racing, or return to just going out and having fun in the mud.

 These are just a few of the possibilities of how to approach cyclo-cross within your racing season. Everyone should try cross at least once, but care needs to be taken to avoid jeopardizing your racing goals. Take the time to plan your season carefully and you will go a long way to realizing your goals.

Cyclo-cross as primary focus

Jan                              Transition                              No structured training

Feb- March              Base training                          Focus on endurance riding and pedaling efficiency

April-May                  Late base and build               Begin adding intensity to training and possibly some racing

June-July                  Build / peak / transition      Secondary peak followed by a transition period

August –September   Base / build                          Training for the cyclo-cross season begins with specific training including running and a racing program designed to prepare for the ‘cross season

October-December   Build / Peak                           ‘Cross season in full swing, building to a peak in December

Cyclo-cross as a secondary focus

Late Dec-early Jan    Transition                           No structured training

Jan-Feb                     Base training                          Focus on endurance riding and pedaling efficiency

March- April            Late base and build               More intensity in training and racing begins

May- June                Build / peak                           Race season in full swing with a fitness peak scheduled

July                             Peak / transition                   Racing followed by a transition period sometime mid-season

August-Sept             Base / build                            Racing continues, ‘cross specific training begins after last race of road or mountain season

Oct-Early Dec          Build / peak                           ‘Cross season

 Cyclo-cross for fun

Dec                             Transition                              No structured training

Jan-Feb                     Base periods                          Focus on endurance riding and pedaling efficiency

March – April           Late base / build                   Intensity in training and racing begins

May- June                Build / peak                           Racing with a fitness peak

July- September     Trans. / build / peak             A short transition at some point followed by training and another fitness peak

Oct-Nov.                                                                   Compete in ‘cross races as desired with no emphasis on results

Andy Applegate is an elite-level road, cyclocross, and mountain bike racer. He heads a2 Coaching and is a USA Cycling- and Ultrafit-certified coach. He may be reached at aapplegate@ultrafit.com.

This article originally published in VeloNews Sept 29,2003 Vol. 32 No. 17