How to Train for Cyclocross

Cyclocross is a type of bicycle racing that takes place on a course consisting of varied terrains, often including paved sections. Unlike other types of bicycle racing, cyclocross courses include obstacles that require racers to dismount and negotiate on foot. Races are fast-paced and usually last from half an hour to an hour. Cyclocross is a combination of road racing and mountain biking with lifting and sprinting mixed in and requires training tailored to the sport.

Instructions

  1. Training Tips

    • 1

      Develop your aerobic capacity. Though the races are relatively short, they include on- and off-bike sprinting, hill climbing and constant, high-paced effort that require a well-developed cardiovascular system.

    • 2

      Practice short, explosive sprinting on foot. This will build your speed and stamina for running, giving you an edge for the off-bike sections. Opt for trail running to accustom yourself to uneven and loose terrains.

    • 3

      Train for both road cycling (to improve your speed and pedal rpm) and mountain biking (to develop high-torque pedaling and technical skill). Practice sprinting within both disciplines.

    • 4

      Practice on- and off-bike transitions. While mounted on a moving bicycle, practice dismounting by swinging your right leg over the bike, so that the left leg is still on its pedal and the right leg can be planted either behind or in front of the left leg to begin a run. For remounting, practice lunging onto the pedal with its corresponding foot while running, swinging the other leg over the saddle and commencing pedaling as quickly and smoothly as possible.