Cyclocross Training - The Basics
Cross season has arrived! Cyclocross is arguably the hardest form of bicycle racing. If you are just getting into ‘cross racing, don’t let your drooling, cross-eyed competitors scare you away. If you prepare yourself properly, cyclocross can be hard and enjoyable. If you follow the guidelines listed below, you’ll be on the right track to a successful season.
Lactate Threshold is Your Limiter
The term “Lactate Threshold,” while narrowly defined in the sport science community, seems to have a variety of definitions among cycling coaches. When I use it, I am referring to an athlete’s 60 minute max power. Lactate Threshold (LT) is the energy system that will determine your race pace in cyclocross. The higher your power at LT, the faster your race pace will be.
The beginning competitive racer should expect a cyclocross race to be a 45 minute max effort. Therefore, the goal of your training should be to increase your 45 minute power output. To accomplish this, you’ll need to hit the LT system with interval work, anywhere from 10 to 60 minutes in length. The intensity of these intervals will vary. The ten minute effort will be at a much faster pace than the 60 minute. This will build a powerful aerobic engine that will be the foundation behind your racing.
Efficiency is Paramount
A great racer is not only fit, but also smooth and efficient. The energy saved through skilled bike handling and smooth transitions on and off the bike directly translates into a faster race pace. So, if you’re struggling with the technical aspects of ‘cross (barriers, runups, transitions on and off the bike, general bike handling), take the time each week to practice these skills until they become second nature during a race.
Vo2 Training is Potent
Cyclocross races are very high intensity and extremely demanding. Even though the race is only 45 minute, it can leave you tired for a couple of days. The same goes for high intensity training efforts. Vo2 efforts (1-5min max efforts) can be great for race fitness, but need to be timed properly. You need to be fresh going into them, and you need to leave enough time to recover from them before the race. A good rule of thumb is 2 easy days on both ends of Vo2 work.
Run
Including running in your program is a great idea. They don’t need to be long runs, 20 minutes is plenty. I recommend sprint work, either uphill or flat, anywhere from 10-30 seconds in length. After a few weeks, you’ll be ready for any and every runup in a race. Not only is running good for your body, it is a great alternative to indoor riding when the weather is bad.
Don’t Neglect Recovery
Recovery is equally as important as training. The recovery period is when fitness gains are made and you reap the benefits of the hard work you’ve done. The quality of your recovery is directly related to the quality of your training. Get as much sleep as possible and try to minimize stress levels.
Structure
Let’s apply some of the above ideas. Below are two sample training weeks – one is for a week prior to a race weekend and the other is for a pure training week. A training week should have 3 to 4 hard days, depending on how fresh and motivated you’re feeling. Only 1-2 of these days should be a high intensity (LT or above) day. The other two should be sub-threshold or skillwork days. A couple of notes: 1) A heart rate monitor or power meter are recommended to better define training zones, 2) Its better to be conservative with hard days during cross season. So, listen to your body - if it’s telling you that its tired, rest up. The “less is more” principle is a good one to keep in mind during cross season.
The Training Plan
Training Week: (assumes the previous weekend was a race weekend):
Mon: recovery day – off the bike – focus on recovery and relax
Tues: 1hr easy ride w/ 3 seated 10 second sprints or easy 15-20min jog and 30min spin.
Wed: High Intensity Day: 4x10min LT efforts slightly below race pace. Rest for 5 mins b/t each effort. Or 6x2min Vo2 efforts, 2-3mins rest b/t each.
Thurs: Sub Threshold Day – 1.5hr ride w/ 60mins of steady “tempo” pace – you should be above conversational pace but not labored breathing.
Fri: recovery day – easy 15-20 min jog
Sat: High Intensity Day – Hard Group Ride or 3x15min LT intervals just below race pace
Sun: Endurance Day – 2-3hr steady endurance pace ride
Race Week:
Mon: recovery day – off
Tues: 60-90min easy ride w/ 3-5 seated 10 second sprints and an easy 10-15min jog
Wed: Intensity Day: 1.5 to 2hr ride w/ 2x20min tempo efforts or 5x1min max efforts, 2min rest b/t each.
Thurs: easy 1hr spin and easy 10min jog
Fri: Openers – The goal today is to “prime the engine” for the weekend. Intervals are meant to sharpen, not fatigue. 1 to 1.5hrs w/ 10mins of tempo and 3x15sec sprints. 2-4 mins rest b/t efforts.
Sat: Race
Sun: Race
Lactate Threshold is Your Limiter
The term “Lactate Threshold,” while narrowly defined in the sport science community, seems to have a variety of definitions among cycling coaches. When I use it, I am referring to an athlete’s 60 minute max power. Lactate Threshold (LT) is the energy system that will determine your race pace in cyclocross. The higher your power at LT, the faster your race pace will be.
The beginning competitive racer should expect a cyclocross race to be a 45 minute max effort. Therefore, the goal of your training should be to increase your 45 minute power output. To accomplish this, you’ll need to hit the LT system with interval work, anywhere from 10 to 60 minutes in length. The intensity of these intervals will vary. The ten minute effort will be at a much faster pace than the 60 minute. This will build a powerful aerobic engine that will be the foundation behind your racing.
Efficiency is Paramount
A great racer is not only fit, but also smooth and efficient. The energy saved through skilled bike handling and smooth transitions on and off the bike directly translates into a faster race pace. So, if you’re struggling with the technical aspects of ‘cross (barriers, runups, transitions on and off the bike, general bike handling), take the time each week to practice these skills until they become second nature during a race.
Vo2 Training is Potent
Cyclocross races are very high intensity and extremely demanding. Even though the race is only 45 minute, it can leave you tired for a couple of days. The same goes for high intensity training efforts. Vo2 efforts (1-5min max efforts) can be great for race fitness, but need to be timed properly. You need to be fresh going into them, and you need to leave enough time to recover from them before the race. A good rule of thumb is 2 easy days on both ends of Vo2 work.
Run
Including running in your program is a great idea. They don’t need to be long runs, 20 minutes is plenty. I recommend sprint work, either uphill or flat, anywhere from 10-30 seconds in length. After a few weeks, you’ll be ready for any and every runup in a race. Not only is running good for your body, it is a great alternative to indoor riding when the weather is bad.
Don’t Neglect Recovery
Recovery is equally as important as training. The recovery period is when fitness gains are made and you reap the benefits of the hard work you’ve done. The quality of your recovery is directly related to the quality of your training. Get as much sleep as possible and try to minimize stress levels.
Structure
Let’s apply some of the above ideas. Below are two sample training weeks – one is for a week prior to a race weekend and the other is for a pure training week. A training week should have 3 to 4 hard days, depending on how fresh and motivated you’re feeling. Only 1-2 of these days should be a high intensity (LT or above) day. The other two should be sub-threshold or skillwork days. A couple of notes: 1) A heart rate monitor or power meter are recommended to better define training zones, 2) Its better to be conservative with hard days during cross season. So, listen to your body - if it’s telling you that its tired, rest up. The “less is more” principle is a good one to keep in mind during cross season.
The Training Plan
Training Week: (assumes the previous weekend was a race weekend):
Mon: recovery day – off the bike – focus on recovery and relax
Tues: 1hr easy ride w/ 3 seated 10 second sprints or easy 15-20min jog and 30min spin.
Wed: High Intensity Day: 4x10min LT efforts slightly below race pace. Rest for 5 mins b/t each effort. Or 6x2min Vo2 efforts, 2-3mins rest b/t each.
Thurs: Sub Threshold Day – 1.5hr ride w/ 60mins of steady “tempo” pace – you should be above conversational pace but not labored breathing.
Fri: recovery day – easy 15-20 min jog
Sat: High Intensity Day – Hard Group Ride or 3x15min LT intervals just below race pace
Sun: Endurance Day – 2-3hr steady endurance pace ride
Race Week:
Mon: recovery day – off
Tues: 60-90min easy ride w/ 3-5 seated 10 second sprints and an easy 10-15min jog
Wed: Intensity Day: 1.5 to 2hr ride w/ 2x20min tempo efforts or 5x1min max efforts, 2min rest b/t each.
Thurs: easy 1hr spin and easy 10min jog
Fri: Openers – The goal today is to “prime the engine” for the weekend. Intervals are meant to sharpen, not fatigue. 1 to 1.5hrs w/ 10mins of tempo and 3x15sec sprints. 2-4 mins rest b/t efforts.
Sat: Race
Sun: Race
