APEX Coaching is a Boulder-based company that sponsors the Evol Elite Racing team and provides coaching services to most of our athletes. Grant Holicky is one of the coaches and an avid 'crosser on the Evol Elite Racing team. Here's his advice to folks who are dipping their toes into the muddy waters of cyclocross racing.
The growth of cyclocross in America has enticed many to postpone our off season and play in the mud for a few weeks—or even months—each fall. Convenient venues, laid-back race atmosphere and quick 45-60 minute races make this type of bike racing a lot of fun. So how do you translate your road fitness to the cyclocross course? It's far easier than you think, but it is a different style of racing altogether. Focus on a few simple things to make a big difference.
There are two keys to a successful cross racer. The first is physiological. Racing cross is about being able to deliver huge power efforts and then to recover from those efforts while going pretty hard.
Sprint Power
Cycloross starts with an all-out sprint for the holeshot. This top-end sprint power is essential for a couple reasons in 'Cross.
High end power is about speed but it is also a demonstration of strength. You will need this strength repeatedly in the fall, so train for it. Take one of your base days each week and include a set of all-out 5-10 second sprints. Alternating between standing and seated, take full recovery in between and you will see the overall strength on the bike rise. This leads to better starts and stronger transitions throughout the race.
Recovering During the Race
Recovery from efforts is crucial as well, and the ability to recover while still going fairly hard is a secret weapon. Most crossers focus on the short VO2 max efforts in their training. While there is a time and a place for these, without training at or just below your threshold, you will not be able to recover out of the red zone during a race. Be sure to include longer sub-threshold sessions in your training throughout the season. 20, 10 and 5 min threshold intervals are key to any cyclocross training plan.
The second key to 'cross is skills-based. Many a large engine has been taken down by a set of barriers or an off-camber turn. While your road or mountain bike skills will translate, there are definitely some 'cross specific techniques that require practice.
On and Off
Mounting and dismounting are great places to gain time in a cross race, but they take a committed approach to learn. Find a grass park and get to work. Start slowly with both the mount and dismount. Begin each practice at half or quarter speed, working on each move's specific actions. As you dial in the details, crank up the speed to race pace. Practice isn't the key to this skill, focused practice is.
Handling Skills
The skills that we typically attribute to trials riding are a big help when maneuvering a 'cross bike around the course. Hopping, track stands and riding tight lines will all serve you well. Take a day each week and just work on your bike handling skills. practicing your bunny hopping or rail some corners while counter-steering. It's a fun way to play on your bike, like you did as a kid. It is also a great way to make the most of an easy training day. In Boulder, we have the luxury of the Valmont Bike Park that is playground for cyclists. Hit up your local bike park or find your own playground.
The third (ah-ha! you thought you'd only get two keys!) and most important key to cyclocross is a great attitude. Things are going to go wrong, you are going to get dirty and in many cases you will spend some time rolling in the mud. The more you smile and roll with the punches, the more success you are going to have. Happy barrier hopping!
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