Cyclo-Cross: The Toughest Hour in Racing

© 2002 Andy Applegate

The cyclo-cross season is just around the corner. Whether you are embarking on a full ‘cross onslaught with the National Championships as your goal, or just going out to have some fun in the mud for a couple of weekends, here are some training ideas to help make your Fall campaign a successful one.

 Run Workouts and Progression

By this time you should have built a good solid endurance base, and have done a substantial amount of intensity work on the bike. Now it is time to start getting specific. Let’s look at running first. While very little of the total race time in cyclo-cross is spent running, this is one area that can play a big part in the outcome of your race. If you can become proficient off the bike, or even make it one of your strengths, you can use it as a means to attack and make your opponents suffer.

‘Cross does not require you to run great distances (usually less than 10 seconds at a time), but you will need to do some run training to prepare your muscles for this strange form of locomotion. Time spent off the bike in ‘cross races requires speed and power, more like a sprinter than a marathon runner. However, just as with cycling, you need to build a bit of a running base before you attempt sprint workouts. Start slowly: Your first run should only be around 15 minutes long. Expect to be sore after the first few runs! Work your way gradually up to a 35- to 40-minute easy run over two to four weeks. “Easy” means just that—embarrassingly slow. Gradually mix in some hills after you become comfortable on the flats. Once you can complete a relaxed, moderately paced 40-minute run with no soreness afterward, you are ready to start on some of the more cyclo-cross-specific running workouts.

· Wind Sprints. Do you remember the painful “jingle-jangle” drills your high school gym teacher made you do? They are a great way to get in some running speed work on a soft surface. Warm up well by running easily, and then go to a local football or soccer field. Start at one end, sprint to the 10-yard line, then jog back; turn, and sprint out to the 25-yard line, jog back; and continue in the same manner to the 50, the far 25,the far 10, and finally the far end zone. Cool down by running easily. When you really improve you can work your way back from the far end zone as well, making a pyramid session.

· Hill Sprints. During a running workout or a ‘cross ride, find a hill that simulates one of the longer run-ups you may encounter in a ‘cross race (five to 15 seconds). Sprint up the hill, then recover for two to three minutes and do it again. Build this workout until you can do 10 to 15 hill sprints in a single session. Do this without your bike first, then do it as part of a bike workout in which you spin easily between run-up sprints. Really concentrate on springing up the climb as quickly as possible. Heart rate is not important for this workout.

· Bleachers or Steps. Same as the hill sprints, except this time, work on stairs. These can be tough because the height and width of the step will determine your stride. Again, work without the bike first, and then practice with the bike later.

· Soft Sand Sprints. Running in soft sand is very difficult and energy sapping. Practicing will strengthen your calf and ankle muscles quickly. But be careful with how much you do the first time—it will leave you sore again! If you have a place to train in the sand, do it. Try several sprints of 15 to 30 seconds in the sand with approximately three minutes recovery in between. Again, do this without the bike first, then practice with it.

Bike Workouts and Progression

Now let’s talk about some specific workouts you can do on the bike. You should continue to do bike workouts on and off road, including muscular endurance work (five- to 25-minute intervals near threshold), and anaerobic endurance intervals (shorter intervals above threshold), but consider adding some of the following ‘cross-specific workouts to your schedule as well.

· Force Reps. On a flat road or your trainer, use the big chain ring and a gear that allows only about 50 to 60 RPM. While in the saddle, drive the pedals down as hard as possible for 15 to 20 revolutions. Do six to 10 of these, starting a new one every three to five minutes. Don’t worry about heart rate for this workout. This, along with the following two workouts, will help you develop the power to get off the starting line fast and accelerate quickly after remounting.

· Force Starts. Similar to the above, except this time slow your bike to a walking pace, around the speed you will be going as you remount at the top of a run-up. Follow the instructions for force reps, except practice this exercise seated AND standing. 

· ‘Cross Starts. The beginning of a ‘cross race is crucial. This workout should simulate the first several minutes of a race. Start with one foot on the ground in a good starting gear. Go all out for two minutes, then settle into a pace that is near your lactate threshold for five minutes. Repeat this three times with 15 minutes of recovery between efforts. This can be done on the road, or better yet, on a practice cyclo-cross course.

· Barriers. Spend a good amount of time practicing getting over barriers. Practice singles, doubles and triples. It is best if you fabricate your own barriers and use them at a practice site, but you can also simulate barriers with deadfall on a trail or even markings on the ground. Concentrate first on good form and fluidity, then speed. Work on reducing the number of steps you need to take before and after the barriers. Spend some time on this during every ‘cross skills workout you do.

· ‘Cross Course Skills Practice. If at all possible get together with some other ‘cross racers in your area and set out a practice course, complete with barriers and run-ups. Practice the skills aspect of the course. Proper form for dismounts, re-mounts and run-ups should all be drilled to the point that they become second nature.

· ‘Cross Cruise Intervals. On your practice ‘cross course do intervals that closely simulate a race. Start with 4x5-6 minute intervals at your lactate threshold with five minutes recovery between efforts. For the next workout move up to 2x15 minutes with 15 minutes of recovery. After that do 2x20 minutes, and, finally, 3x15 minutes, all with 15 minutes of recovery between efforts. Throw in as many dismounts and run-ups as you see fit. Concentrate on being fast and smooth over the obstacles while keeping your intensity close to race pace.

Racing cyclo-cross requires a lot of power, so don’t forget to work on your core strength, which means lots of crunches, back extensions or other abdominal and lower-back exercises.

Many areas have groups that hold clinics or organized ‘cross training sessions on weekends or weeknights. Search them out! If you cannot find one, try starting your own, using some of these workouts as a starting point. For more information on cyclo-cross technique, equipment and tactics be sure to check out Simon Burney’s indispensable book: Cyclo-Cross Training and Technique.

If you start thinking about cyclo-cross now and begin to work some specific practice into your schedule, you will be ready for that first race of the season.

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