Cyclocross Training
1. Cyclocross Training
2. Cyclocross Workouts and Intervals
3. Cyclocross Training Plan for Beginners (Cat 4-5)
1. Cyclocross Training
Cyclocross is a very intensive, you will be constantly racing at zones 4 (Threshold), 5a (VO2 Max), 5b (Anaerobic).
There is no time to recover or even catch a breath.
Cyclocross races are from 30 to 60 minutes long and you have to be ready to push as hard as you can for the entire race.
Course length is around 1-2 miles, a lot of turns, short uphills and downhills, bunny hops, sand.
Every turn, uphill or sand part of the course means that you need to accelerate, that what makes cyclocross race very intensive.
To get ready for Cyclocross you need to have a specific training plan which is focusing on zone 4, 5a, 5b. Don’t forget to build a “base” before moving to very intensive training.
Intensive training means shorter workouts and longer recovery.
Pay a lot of attention to recovery.
Don’t try to do your next VO2 max intervals if you are not fully recovered.
Most of the time Cyclocross starts in fall or even winter, which allows you to build base miles during summer and start your preparation little later than typical cycling season. Where your peak performance is around summer.
Your training plan should include one technical training session where you can work on:
• Jumpking over bunny hops can be a big advantage because not many people can do it. Everything starts with being able to do a wheelie and balance on your back wheel, when front wheel go over bunny hop then you pull the rear wheel to jump over it. Of course, it needs to be done as fast as possible.
• Jump on and off the bike sounds easy but we have to remember about few things. During jumping off bike be as close of a barrier as possible or do it as late as possible then put you hand on the top tube (for short-run) and go over barrier. Jumping back on the bike it supposes to be one smooth move landing on the middle of your saddle then clip-in into pedals.
• Carry your bike, in the right way to not losing extra energy. The top tube should be on your arm and hand going under it and in front of steer tube catching handlebar.
• Short runs, especially uphills if it is wet and you are not able to ride it.
• Turns, take them as wide as possible so you have more speed and you can cut them better, sounds easy but you have to think about it to take way different line thank you see after previous riders. After while you will do it automatically.
• Move on your saddle, balance is very important, not just on the sides but back and forward too. Your ass suppose to be half an inch over the saddle so you can move back on fast turns to put more weight in the back and move forward if it is necessary.
All those pieces allow you to save a lot of time and energy on every lap of the race.
Technical skills can be a key to overcome you opponents in the race…
2. Cyclocross Workouts and Intervals
should be focusing on zones around and above your threshold.
Sweet spot intervals, VO2 max intervals and anaerobic intervals are the most important type of workouts to get ready for Cyclocross racing.
Below you can find samples of workouts and special from Cyklopedia coaches you can find…
12 weeks race-ready Cyclocross training plan for beginners!
You can implement it straight to your TrainingPeaks account.
3. Cyclocross Training Plan for Beginners (Cat 4-5)
This training plan is created to prepare for cyclocross racing in Cat 4 and 5 which is 30 min long. You can adjust it to your needs.
A training plan can be used as preparation for the racing season. It will improve your endurance, ability to ride in high-intensity zones.
This plan is built with 4 weeks blocks, 3 weeks training load and 1-week recovery. It includes workouts up to 2:30 hours in duration.
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