New to Cyclocross

[pletcgm]

I have never done cyclocross. I would very much like to do it this fall. How do you train for it? Do you use mountain bike trails?

[mgwadz]

I have never done cyclocross. I would very much like to do it this fall. How do you train for it? Do you use mountain bike trails?

relatively smooth mountain bike trails can be good practice on your CX bike, but would be a minor part of a tpyical program.

typical training mainly consists of training on the road (similar to what you might do for a criterium or using a trainer), practicing specific CX skills (especially if you are new to the sport- things like mounts and remounts, carrying), and running

marc

[islenska]

aside from a training program, a great way to get into cx is to just start racing. after your first race you will be hooked, and you will have pretty good idea of what you need to work on. sign up for C class and watch the other races. you can gain alot just by watching the pros.

because cx races are only about 45-55 min, the intensity is *really* high. interval training is a great way to build up intensity. also, practice explosive starts over and over and over -- the starts are a very important part of a cx race. if you have a good start and can maintain your position (more or less), you will be in good shape.

cx racing is a great sport. go out and have fun and dont be discouraged if you finish dead last. just ride hard no matter what!

[ZenNMotion]

Training depends on what you've been doing all summer. If you've been racing on the road since Spring, take a couple of weeks off or keep it light for much of August, you need a rest. Then, 1-2 days a week of hard short intervals, 1-2 days a week of intense 1 hour offroad rides- best on a circuit with a couple of short steep hills- alternate running and riding these. A couple short upper body/core resistance workouts each week helps too, but keep the ego in check, go easier than you want to, don't get sore. 1 day a week of practising dis/re-mounts and barriers on the grass somewhere. I have a school athletic field nearby with a few wood benches along the edges- pull these out for perfect size barriers. But be respectful- stay off the grass when it's wet, don't tear it up. Start running (20-30 mins max) in September, start slow, don't get sore, eventually go hard and steep, not long. Running screws up my speed on the bike big-time, so I wait until 1 month before cross starts in mid-October. You cannot race your way to fitness during cyclocross season- it's too short, and the races too intense to do much hard training during the week. Plan on having the fitness level you start with at the beginning of the season, while your skills will improve, your fitness really won't much unless you start at a fairly low level to begin with.

If you haven't been racing during the summer, then make sure you put in some miles on the road and/or trail through late Summer, and make some of them fast and hard. Then begin making your rides shorter and harder in late August. I'm mostly a roadie, but I like to do a couple of XC MTB races late in the Summer, just for fun and to get psyched for cross. Start looking for opportunities for early season cross clinics to learn the basics. Find a good cross rider and make him/her your best friend and go ride with them. We all have huge overblown egos so a little flattery can get you a lot of free advice.