Cyclocross takes place in the fall typically. In this season, various competitors race on special cyclocross bikes, which are similar to road bikes, except with some changes in the geometrical frame. The course that the racers ride through is a combination of gravel, mud, grass and sand, all a part of an enclosed course, further obstructed by various kinds of barriers which must be dodged.
Cyclocross season is fast approaching and you have no idea how to get down and dirty with it, unknowing of what ways to employ to get the preparations started! Here are some tips from our side, which we hope will help you answer all queries on how to prepare for this cross season.
Aerobic and Anaerobic Fitness
Aerobic and anaerobic fitness levels must be built in order to keep the body pushed to the max through the duration of the race. The riders must be mindful of developing a strong enough level of both, so as to build power and speed. The more the aerobic capacity garnered, the faster the riders pace will be. Aerobics endurance can be built by spending the summer before the cyclocross fall season practicing on road bikes, whereas anaerobic endurance can be built by performing various different interval training routines; choose any that fits your needs.
Cyclocross is a particular type of cycling race competition which also entails running. You may be riding on your bike, confront an obstacle, dismount your bike, run across the barrier, pick the bike up and continue riding. In order to pace this process and get efficient with it, you must practice your running skills. When you begin to train, run for 20-30 minutes twice in your training week and one of the days follow the running spree with at least a 90 minute riding session.
Mount and Dismount
The transition between mounting and dismounting can very well determine how your ultimate performance will be on the race days. I order to win it your transitions from dismounting the bike to running and back to mounting the bike must be smooth and fluid, with no pauses or breaks disrupting the flow of movements. In order to practice this crucial part of the race, set up a barrier in your practice field and try mounting and dismounting till the act is flawlessly executed. Once you have gathered how to carry out the act the right way, then work on your pace and practice jumping on barriers to master it!
Like in every other training program, this training session must also be followed by a phase of recovery. It is essentially the recovery phase where your aerobic muscles develop and your body’s muscles generally repair after the intense training and exertion. The recovery phase is thereby a must. Try to couple the recovery phase with lots of proteins and carbohydrates, so as to facilitate muscle repair and get sufficient amounts of sleep to finish the day off.