Multisport: Cyclocross 101: What You Need To Know To Get Started

Introduction

With the season winding down and many off preparing for the rest and relaxation that the fall brings, there are a relative few enjoying the competitive season of cyclocross. Cyclocross, to the uninitiated, is a mix between road and mountain bike racing, using a combination of road, grass, mud, gravel and sand to make up the surface of the terrain. Aside from the obvious difficulty that mud and sand bring to the mystique of ‘cross, the more notable aspect of the sport is the dismounting and remounting of the bike while racing at full speed.

Commonly referred to as the steeplechase of cycling, cyclocross combines the competitive tactics of road cycling with the fitness and technical bike handling of mountain biking. What makes ‘cross distinctively different is the obligatory dismounting of the bike to bound over man-made and natural barriers that are too high for the standard bunny-hop. These barriers are normally between 14-18 inches in height and are sometimes used in sets of two, three or four at a time; spaced about one bike-length apart.

Cyclocross racing is designed to be similar to the criterium format of timed competition on a circuit-style course. Most races last from 30-60 minutes depending on the race category, and lap times are generally from four to eight minutes. ‘Cross races can be held just about anywhere. Most of the venues are set in an area that utilizes an open space, such as a park or field. Another great aspect of ‘cross racing is that you can see the majority of the racing from one vantage point.

Most competitive seasons begin in late September to early October. The United States hosts its National Cyclocross Championships in early December, usually marking the end of the season for domestic racing. The Europeans race until the beginning of February, when they host the World Championships. Cyclocross races can usually be found in local areas on both weekend days, and many cities/regions incorporate a midweek practice race.

Equipment

Most cyclocross racers use a cross-specific frame and fork with standard road components. There are few modifications to note when building a cyclocross bike. The first would be the obvious need for knobby tires to use for grip off road. Most cyclocross tires are about 28-34mm wide and have varying tread patterns. Look to find one that works best for the type of terrain and courses you will be racing and training on. Another difference between a standard road bike and a ‘cross bike is the usage of cantilever style brakes, both front and rear. Cantilever brakes have greater mud clearance and provide better stopping power over regular road calipers. Looking at the gears used for cyclocross, most racers run a 46- or 48-tooth big ring and a 39- or 38-tooth inner chain ring. This differs from the standard gearing of 53-tooth big rind and 39-tooth inner ring in the front for a road bike.

One nice addition to cyclocross components over the past few years has been the incorporation of top-mount brake levers. The levers mount to the horizontal tops of a road handle bar and allow the rider to have use of the brakes without having to be on the drops or the brake hoods. Many mountain bikers prefer this setup because of the similar setup to a mountain bike brake lever.

On race day you will notice everyone wearing a skinsuit, especially in colder temperatures. A skinsuit hugs tighter to the skin, eliminating any space between the material and the skin to allow for wind to get through and cool the skin. Skinsuits are also preferable since they don’t move around like a jersey will. After a run up or a dismount/remount, jerseys tend to ride up above the waist and can feel cumbersome. There are some obvious aerodynamic advantages to skinsuits as well, since there is no flapping of material to affect wind drag.

Training

Since most cyclists are coming off a season of road or mountain bike racing, lactate threshold and aerobic fitness should be well developed. In this case, training for cyclocross will take a specific approach to match the demands of a cyclocross race. Breaking down the race into segments, you will first have to train for the rigors of the start of a cyclocross race. Going from a standing start and accelerating to top speed can leave your legs in quite a high state of fatigue. Doing repeated accelerations in power workouts during the cyclocross preparation phase will help you meet these physical demands. This type of training should be emphasized after a thorough lactate threshold training cycle is completed. Reaching an accumulated time of near 60 minutes of LT intensity (through several intervals, not necessarily one long effort) in your training will allow you to train and race faster once ‘cross season has begun.

The other side to cyclocross is the need for technical bike handing skills. How you corner, dismount, remount, run with the bike and ride on different types of surfaces will also determine your performance on race day. There are usually local cyclocross clinics to help beginners learn the fundamentals for cyclocross and are also great places for seasoned veterans to come out and hone their skills. Variability is key to training technical skills. If you have never ridden in mud before with 30 mm wide tires, you might want to take a ride in the rain during a practice session. While consistency can be beneficial, try to set up barriers to practice on with different spacing and on different terrain versus just a flat field.

Race Day

Once you arrive at the venue on race day, first take care of registration. Depending on when you arrive, you might have the time to walk around the course and watch some races that are already underway. Take note as to the lines riders are taking and the speed they are maintaining through the barrier sections. When you get about an hour from your start time you can begin your warm-up routine.

As mentioned earlier, the start of a cross race is very intense. You need to prepare your muscles for this effort by warming up your body’s energy systems. Begin by pedaling about 10-15 easy minutes on either a wind trainer or on the road. Once you feel a sweat starting, you can begin to ride somewhat harder to utilize your aerobic system just below your lactate threshold. Spend about five minutes riding at this intensity, then progress into a lactate threshold interval of about three to five minutes. Recover for five to ten minutes and then head out on the course to get in some maximal efforts of about 30 seconds, spaced well enough apart to allow for full recovery. Time your warmup so you can get in a few laps on the course and arrive at the start line with only a few minutes before the race.

Get out and ‘cross it up!

Most of cyclocross racing is learned by experience. If you want to try ‘cross for the first time, find a local group of racers you can practice with and start racing. You will learn something new at each race you enter while noticing your bike handling skills and technique improving each week of the season. Good luck and enjoy cyclocross!