{"id":70110,"date":"2021-08-12T14:31:48","date_gmt":"2021-08-12T21:31:48","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=70110"},"modified":"2021-08-13T06:34:08","modified_gmt":"2021-08-13T13:34:08","slug":"cyclocross-everything-you-need-to-know-about-cyclocross-training-and-racing","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/cyclocross-everything-you-need-to-know-about-cyclocross-training-and-racing\/","title":{"rendered":"Cyclocross: Everything You Need to Know about Cyclocross Training and Racing"},"content":{"rendered":"\n<p class=\"lead\">Cyclocross is an exciting and intense form of racing with passionate fans and competitors. But what is \u2018cross and what is the best training plan for it? Whether you have the technical skills and fitness of both a mountain biker and a roadie, or you\u2019re on a path leading you to this incredibly entertaining cycling discipline, this guide will cover everything you need to know about cyclocross training.<\/p>\n\n\n\n<p><em>Special thanks to TrainerRoad\u2019s Ivy Audrain for assistance in developing this blog post.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"The Road to Cyclocross Nationals\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/2CebtZFg-RY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What is Cyclocross?<\/h2>\n\n\n\n<p>Cyclocross is a unique form of racing that combines some aspects of road racing and mountain biking. The races take place over a short course that typically includes stretches of grass, sand, and pavement, with obstacles dispersed in between. Races can last anywhere from thirty minutes to one hour as cyclists repeat the same loop, frequently having to hop off their bikes and run over obstacles.<\/p>\n\n\n\n<p>Most cyclocross races take place in the fall and early winter as the sport was originally viewed as a way to keep fit during the offseason. However, with the rising popularity of cyclocross events, many cyclists make \u2018cross a priority and train exclusively for it.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fitness Demands for Cyclocross<\/h2>\n\n\n\n<p>Cyclocross is more than a test of who has the highest FTP or the ability to ride at threshold the longest. Courses are specifically designed to slow you down, whether it\u2019s barriers, sand, run-ups, or tight turns. These speed checks result in repeated accelerations. Not only does this place a heightened emphasis on technical skills, but also requires a deep aerobic capacity to recover from these accelerations while continuing to ride at a high percentage of FTP.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<p>That said, anyone can develop the fitness and skills needed for cyclocross. With the right training plan, you can develop your ability to repeat hard efforts in a relatively short time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cyclocross Training Plan<\/h2>\n\n\n\n<p>A cyclocross training plan prepares you for the varied nature of cyclocross racing by targeting high-end sustainable power, the ability to generate high force at low cadences, and the development of repeated, high-power outputs following little if any recovery. The most efficient way to build these is through a blend of Threshold, Vo2 Max, and Anaerobic interval workouts.<\/p>\n\n\n\n<p>Every <a href=\"https:\/\/www.trainerroad.com\/cycling-training-plans\/\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad training plan<\/a> includes a full Base, Build, and Speciality Phase. These progressive training phases are the best way to develop the specific fitness needed for your goal event. It does this by stressing the right <a href=\"https:\/\/www.trainerroad.com\/blog\/energy-systems-used-for-cycling\/\" target=\"_blank\" rel=\"noreferrer noopener\">energy systems<\/a> to drive adaptations at the correct times in your season. Progressive training begins by building general base fitness, then layering on more specific work, eventually bringing your overall fitness to a well-timed peak. The TrainerRoad Cyclocross plan includes Sweet Spot Base, Short Power Build, and the <a href=\"https:\/\/www.trainerroad.com\/cyclocross-training-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cyclocross Speciality<\/a> phase.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">When to start cyclocross training?<\/h4>\n\n\n\n<p>When you want to start cyclocross training will depend on its priority in your season. For some, \u2019cross is always coming, and the season is a top priority. These athletes will want to devote an entire training cycle to the season, with a full 28 weeks of Base, Build, and Specialty training. As a result, some cyclists begin cyclocross training in the late spring or early summer.&nbsp;<\/p>\n\n\n\n<p>For others, cyclocross is a lower priority after a full spring and summer of road or mountain bike racing. In this case, carrying the fitness from previous training and touching on the specific needed fitness will be more than adequate for racing, allowing for another <a href=\"https:\/\/www.trainerroad.com\/blog\/tapering-and-peaking-for-cyclists-be-ready-for-race-day\/\" data-type=\"post\" data-id=\"69515\" target=\"_blank\" rel=\"noreferrer noopener\">fitness peak<\/a>.<\/p>\n\n\n\n<p>Depending on what your race priorities are, you have several options. You could plan your entire training around cyclocross and complete a traditional Base, Build, and Speciality Phase leading up to your most important cyclocross event. If this is the case, <a href=\"https:\/\/www.trainerroad.com\/plan-builder\/\" target=\"_blank\" rel=\"noreferrer noopener\">Plan Builder<\/a> will create the perfect plan by accounting for your experience, schedule, and events. Let\u2019s take a look at a few examples of sample cyclocross training plans from Plan Builder.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1001\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-1024x1001.jpg\" alt=\"This image shows a calendar preview for a low-volume cyclocross training plan with three workouts per week.\" class=\"wp-image-70117 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-1024x1001.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-300x293.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-768x751.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-1600x1564.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-1536x1501.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/Cyclocross-training-plan-low-volume-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1001;\" \/><\/figure>\n\n\n\n<p>In this example, Taylor has gained a moderate level of experience training last winter and early spring. Over the summer they continued to ride, but with little structure. With 17 weeks until the cyclocross series championship, Taylor would benefit from touching up their aerobic base and completing a full eight weeks of Cyclocross Build, before heading into a shortened Cyclocross Specialty phase.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1001\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-1024x1001.jpg\" alt=\"This image shows a calendar preview for a mid-volume cyclocross training plan with five workouts per week.\" class=\"wp-image-70118 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-1024x1001.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-300x293.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-768x751.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-1600x1564.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-1536x1501.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1001;\" \/><\/figure>\n\n\n\n<p>Here, Adrian is very experienced with structured training and is coming off a short break from early summer road racing. With 16 weeks until the cyclocross series championship, Adrian would benefit most from completing a full Cyclocross Build and Specialty, since they already have well-developed base fitness.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"892\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-892x1024.jpg\" alt=\"This image shows a calendar preview for a twenty-eight week cyclocross training plan with five workouts per week.\" class=\"wp-image-70119 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-892x1024.jpg 892w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-261x300.jpg 261w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-768x882.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-1600x1837.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-1338x1536.jpg 1338w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-training-plan-full-scaled.jpg 1784w\" data-sizes=\"(max-width: 892px) 100vw, 892px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 892px; --smush-placeholder-aspect-ratio: 892\/1024;\" \/><\/figure>\n\n\n\n<p>In this final cyclocross training plan example, the rider wants to complete a full Base, Build, Speciality progression leading into the season. Cyclocross base training will begin at the end of May.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How to Train and Race at the Same Time<\/h4>\n\n\n\n<p>Weaving lower priority races into your training plan is easy. You can either add races with Plan Builder or swap your scheduled workouts for your races. You can think of these as training races that offer excellent opportunities to get a hefty dose of race-specific stress as you near your goal event.<\/p>\n\n\n\n<p>With the intensity of racing, you may need to make small adjustments to your cyclocross training plan following a race. If you\u2019re carrying a little extra fatigue following your race and have a scheduled workout that looks too intense, feel free to take it down a notch by performing a lower-intensity, aerobic endurance workout like Pettit and postpone that harder workout a day or even two.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cyclocross Workouts<\/h2>\n\n\n\n<p>Here are some examples of the workouts you can expect to find in a cyclocross training plan. If you&#8217;re not ready for a training plan or need some extra flexibility, you could even use <a href=\"https:\/\/www.trainerroad.com\/train-now\/\" target=\"_blank\" rel=\"noreferrer noopener\">TrainNow<\/a> to select Attacking workouts that are intelligently recommended based on your current fitness.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"352\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-1024x352.jpg\" alt=\"This graph shows The Brothers, a VO2 max, cyclocross workout. \" class=\"wp-image-70120 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-1024x352.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-300x103.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-768x264.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-1600x550.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-1536x528.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-brothers-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/352;\" \/><\/figure>\n\n\n\n<p>The Brothers is an example of a <a href=\"https:\/\/www.trainerroad.com\/blog\/how-vo2-max-work-makes-you-fast-the-science-behind-it-all\/\" data-type=\"post\" data-id=\"17951\" target=\"_blank\" rel=\"noreferrer noopener\">VO2 Max<\/a> workout with float sets. You\u2019ll send fifteen seconds at 120% of FTP then recover while you \u201cfloat\u201d in the Sweet Spot zone. These types of workouts do an excellent job of simulating what a cyclocross race feels like and allow you to bolster your aerobic power.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"352\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-1024x352.jpg\" alt=\"This graph shows Mills +1, a traditional VO2 max, as part of a cyclocross training plan. \" class=\"wp-image-70121 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-1024x352.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-300x103.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-768x264.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-1600x550.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-1536x528.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-mills-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/352;\" \/><\/figure>\n\n\n\n<p>Mills +1 consists of three sets of two-minute V02 Max repeats. Working at high percentages of your peak aerobic uptake helps develop both aerobic and anaerobic power which is needed for the repeated accelerations and recovery in cyclocross.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"352\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-1024x352.jpg\" alt=\"This graph shows Pizzocolo. It's an anaerobic workout with short intervals for cyclocross.\" class=\"wp-image-70122 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-1024x352.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-300x103.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-768x264.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-1600x550.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-1536x528.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-pizzocolo-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/352;\" \/><\/figure>\n\n\n\n<p>Pizzocolo is a workout focused on building your anaerobic capacity with intervals ranging from 120-150% of FTP. While difficult, these workouts are helpful for those repeated accelerations in cyclocross racing.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"352\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-1024x352.jpg\" alt=\"This graph shows Middle Davis, a sweet spot workout. \" class=\"wp-image-70123 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-1024x352.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-300x103.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-768x264.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-1600x550.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-1536x528.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-middle-davis-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/352;\" \/><\/figure>\n\n\n\n<p>Middle Davis is an excellent cyclocross workout to build the muscular endurance needed to push more watts for longer durations\u2014especially for when you need to accelerate, surge, or make a pass. These Sweet Spot intervals begin with a \u201chard start\u201d at 150% of FTP before settling in ten minutes at 89%.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"352\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-1024x352.jpg\" alt=\"This graph shows Colosseum -4. It's a low-intensity endurance workout. \" class=\"wp-image-70125 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-1024x352.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-300x103.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-768x264.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-1600x550.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-1536x528.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/08\/cyclocross-workout-colosseum-1-scaled.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/352;\" \/><\/figure>\n\n\n\n<p>Not every workout has to be an intense one. If you\u2019re racing an entire cyclocross series, less intense, endurance workouts can serve as one way to get in some work, without overloading your ability to recover.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cyclocross Skills and Drills<\/h2>\n\n\n\n<p>Aside from the fitness demands, cyclocross is uniquely known for a wide variety of course obstacles. These can include barriers, sandpits, stairs, or run-ups, with most requiring you to dismount and run. For beginners, the most important skill to develop is a smooth dismount and remount.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"CX Drills with Katarina Nash - Ask a Cycling Coach 175\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/zfddhaDclTc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>If this skill is new, it can be helpful to practice the dismount and remount separately, then once you have the technique, put them together. Practicing dismounts can be a simple as finding an open field of grass (or another soft surface). Spending time on this crucial skill will help you get around the course faster. There are plenty of ways to dismount, below are some tips to help get you started.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Cyclocross Dismount Tips<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Make sure the pedal tension isn\u2019t set too high. It may help to loosen it some, to help to clip out and back in.&nbsp;<\/li><li>With enough speed to balance and your hands on the hoods, unclip your right foot and swing your leg around the back of the bike.<\/li><li>Keep the frame close to your hip and place your right hand on the top tube.&nbsp;<\/li><li>Unweight your left foot by leaning on your right arm, then unclip.&nbsp;<\/li><li>Place your right foot on the ground first, then start striding with your left leg.<\/li><li>Start slow. Once you have the technique down, you can gradually add more speed.<\/li><li>For remounting, you want to think of it as a forward motion with your right leg guiding you back onto the saddle.<\/li><\/ol>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Equipment For Cyclocross<\/h2>\n\n\n\n<p>For many cyclocross series, race rules allow for a wide variety of bikes. So if you don\u2019t have a dedicated \u2018cross bike, don\u2019t worry because you\u2019re likely to see some gravel and mountain bikes at a local race.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Bike Choice: The Pros and Cons of a CX Bike vs a Road Bike (Ask a Cycling Coach 237)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/ZVzmAZfrzEM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>However, there are plenty of benefits to riding a dedicated cyclocross bike for racing. When compared to a road bike, cyclocross-specific frames typically feature a shorter reach, steeper seat tube angle, and longer chainstays\u2014all of which influence the handling and stability of the bike. Cross bikes also have increased clearance for wider tires.&nbsp;<\/p>\n\n\n\n<p>Whatever bike you choose, it\u2019s a great idea to run tubeless tires. While tubular tires have traditionally been a mainstay of cyclocross equipment, tubeless tires offer many of the same benefits of running lower tire pressures for increased traction.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Cyclocross<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/increasing-ftp-and-winning-races-at-64-years-old\/\">Increasing FTP and Winning Races at 64 Years Old<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/tips-for-becoming-a-faster-cyclocross-racer-with-laura-alagna\/\">Tips for Becoming a Faster Cyclocross Racer with Laura Alagna<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/cyclocross-deep-dive-with-the-pros-ask-a-cycling-coach-136\/\">Cyclocross Deep Dive With The Pros \u2013 Ask a Cycling Coach 136<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cyclocross is an exciting and intense form of racing with passionate fans and competitors. But what is \u2018cross and what is the best training plan for it? Whether you have the technical skills &#038; fitness of both a mountain biker and a roadie, or you\u2019re on a path leading you to this incredibly entertaining cycling discipline, this guide will cover everything you need to know about cyclocross training.<\/p>\n","protected":false},"author":42,"featured_media":70127,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[179,985,1956,2492,1921,2491,909,4172],"class_list":["post-70110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-cyclocross","tag-cyclocross-bike","tag-cyclocross-nationals","tag-cyclocross-pace","tag-cyclocross-races","tag-cyclocross-racing","tag-cyclocross-training-plan","tag-cyclocross-workouts"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/70110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=70110"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/70110\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/70127"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=70110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=70110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=70110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}