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Three workouts to improve your cyclocross racing
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At the start of a 'cross race a racer goes from resting to max effort in a matter of seconds
The cyclocross season is in full swing and in the southeast state championships are just a few weeks away. Not too much later the national championships are being held in Bend, Oregon. While the fitness might be there from a long racing season, training for 'cross does require some specificity. There are the obvious differences in 'cross such as jumping barriers and running through sand pits, however there's more to cyclocross training than just practicing dismounts prior to hopping over the barrier. Because cyclocross is typically only an hour long, at most, a racer needs to be ready to go full speed from the second the flag is dropped. Coach Frank Overton discusses the power output required to be competitive in 'cross, as well as his three favorite workouts at VeloNews.com.
Because of the short intense efforts necessary for cyclocross, one of Overton's favorite workouts are short, maximum efforts of no more than a minute. This simulates a race-like effort. And on the subject of race-like efforts, race starts and race simulations are important elements in a 'cross racer's training program and a favorite of Overton's. Additionally, Overton is also a big fan of motorpacing. This is difficult to do for many reasons, legality aside. It requires someone who is very capable of driving a moped or motorcycle at a steady rate with no erratic movements. However, if you have an experienced person to drive and can find a quiet country road, the benefits of motorpacing are huge.
With still a few months of the cyclocross season left, take a few tips from Coach Overton and train your anaerobic system with these workouts. It won't make the pain any less, but you'll definitely be faster.
Links
Jeremy Powers
Frank Overton
Racing
Cyclocross at Furman
State Championships, SC
Cyclocross races, NC
Local cyclocross training
Wednesday night training race Nettles Park, Clemson
Sunday November 8th 8:00 am West Side Aquatic Center, Greenville
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