Cyclocross, or cross season, takes place in the fall. Competitors race on cyclocross bikes, which are similar to road bikes, but they have wider, knobby tires, cantilever brakes and a slightly different frame geometry. Racers ride through mud, gravel, sand and grass on a closed course and they must also navigate barriers. Cyclocross racing demands strong fitness, so preseason training is a must for those who want to be competitive.
Aerobic and Anaerobic
Cyclocross tests a racer's aerobic and anaerobic fitness levels, pushing the rider's body to the max for the duration of the race. The higher the aerobic capacity, the faster the racer will go. Many cyclocross riders develop aerobic endurance by spending the summer racing their road bikes. This helps build power and speed. To help build anaerobic power, you can perform V02 max intervals or any other intervals done at threshold. Depending on your fitness level, begin with shorter intervals and work up to longer ones.
Running
During a cross race, racers are on and off their bikes. The rider must dismount, pick up the bike and jump over barriers set up on the course. Unlike other types of cycling races, cross demands running. A typical training week should include one to three days of 20- to 30-minute runs. One day, your run should be followed by a 90-minute bike ride.
Mounting and Dismounting
How well you transition on and off the bike can make or break how well you do in the overall race. Transitions should be smooth and the flow of movement from bike to running should be fluid, with no pausing or stopping. Set up a barrier in a field and practice mounting and dismounting over and over, until you can do it flawlessly and fast. This may take many tries, but practice jumping a barrier once or twice a week after you get the basics down.
Recovery
Recovery is an important part of any training program. Your body doesn't grow stronger during your workouts. It's during the time off the bike that you build and repair muscle and that aerobic gains are made. Eat a mix of protein and carbs right after long workouts and avoid injury by increasing the length and intensity of your weekly workouts by no more than 10 percent a week. Sleep and proper nutrition are also vital components of proper recovery.
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