Category : Cyclocross

Layering Apparel for Cyclocross Racing

Layering apparel for cyclocross racing obviously includes your bib-shorts and your jersey…ain’t no one racing ‘cross naked this fall if we have our say in it. Beyond your team kit, things can get tricky when choosing apparel for ‘cross racing.

Layer layer layer, but always focus on your core.

Your core temperature is the first thing that dictates the temperature of your extremities. You can put 4 pairs of shoe covers on, but if core temps are dropping, you may have trouble keeping your feet warm.

If you want to layer like a pro, start with your base layer.

The best base layers are specifically designed to wick moisture away from your body which may help temperature regulation should you get too hot during your warm-up.

Chose the style of base layer to match the temperature and consider these four:

1. Thin sleeveless tank top (55 – 70F)
2. Short Sleeve Top (40-55F)
3. Longsleeve thermal (25 – 30F)
4. Even thicker longsleeve thermal with turtleneck and windstopper front (below 25F)

Experiment and adjust to your preferences and race experiences.

Next, have multiple vests and arm warmers of different thicknesses.

Most racers will pair bib-shorts with knee or leg warmers, many athletes put too much focus on thermal jackets instead of vests and arm warmers.

As a cyclocross racer, your primary goal is to get your body warmed-up while not getting too sweaty. If you sweat through your bibs and jersey 25 minutes before your race, it will be extremely difficult to stay warm during your race. Using vests with arm warmers for allows you to unzip the vest and/or roll down the arm warmers as your warm-up gets serious.

Are you looking for a structured six-week training plan custom built for cross racers? Check out our $49 cyclocross intervals plan here!

Invest in 2 – 3 pairs of gloves that balance warm and dexterity.  Gloves are one of the most important contact points for cyclocross racers. We recommend finding and testing three pairs with varying thickness to ensure that you have options on race day.

In cyclocross racing, your hands are probably on the hoods most of the time, but you’ll also be shouldering the bike during run ups. Crossers use their hands much differently than road or MTB racers. Do not underestimate the need to test your glove set up before it’s 20 degrees and snowing.

As a general rule of thumb (pun intended), if temps are over 40 degrees, you can probably go without gloves. 25-40 degrees and we’d recommend racing with a lighter pair of gloves, and if it is below 25 degrees you’ll probably want the thickest pair of gloves that don’t limit dexterity.

Once you are racing and your heart rate is 180 bpm or higher, 35-40 degrees will not feel that cold. What’s tricky is executing a well-timed cyclocross warm-up and getting to the start line without freezing your ass off while you wait for the gun to go off.

If you get wet during the warm up and go to the start line wet you are doomed! This includes getting super sweaty from a trainer warm up.  There are two ways to stay dry

Have a change of clothes to change into after the warm up.  Those sprinter vans? Yeah, now you get their utility because you only have 10 minutes in-between a good warm up and the cyclocross race start. Change your base layer if you are sweaty, and bibs too if you’ve been slaying a trainer warm up.

If you rode the course and it was wet or warmed up in the rain have a new pair of socks, shoes, bibs, jersey… everything so you start the race DRY with a warm core.

A gore tex jacket and warm up pants are nice to inspect a muddy wet cyclocross race course because you may be able to stay dry except your socks and shoes.  So bring a dry pair!

If at all possible, bring a friend to your race who can meet you at the start so that you can wear WAY too much clothing to the start and toss it to the sidelines with about 1-minute to the start.

Optimal layering for cyclocross means that you’ve completed your 45-60 minutes of all out racing without ever thinking about the outside temps during the race. If this is something that you can accomplish on a regular basis this fall, you’ll know you’ve figured out what to wear for cyclocross racing.

Browse all of FasCat’s $49 cyclocross training plans!

How to Warm Up for Cyclocross Racing

At the start of every cyclocross season, athletes ask us how to warm up for cyclocross racing. It’s a great question, and we’ve seen very few athletes be able to get up off the couch and perform a great cyclocross race start without a great warm-up. Here are a few tips that you can use as a guide to finding a more effective cyclocross warm-up, and a higher spot on the results page.

Consider the weather as you plan for race day:

We can’t change the weather – if we could we’d make sure it’s 45 and raining for all cyclocross racing this fall! Aside from pre-riding the course and course inspections (we’ll save that subject for another training tip), be sure that you have a good place to warm-up planned ahead of time.

If the weather is inclement and your team will not be bringing a tent to the race, do whatever you can to warm-up on a trainer out of the elements. While everyone needs to know the race course well, there is no sense in warming up outside in poor weather.

If the weather is not an issue, some riders like to warm-up out on the roads near the race course. This is easier to do if the race is in your backyard and you know the area, however, if you are racing out-of-state or at a new venue, it’s worth scouting the area for a section of road that allows for a predictable 30-minute warm-up.

There are no trophies for “never riding a trainer”, and if you’re serious about having a great race, the turbo-trainer will likely be the best way to warm up for your cyclocross race.

Timing your warm-up for maximum benefit:

Warm-ups for cyclocross racing need to be timed so that the warm-up is completed roughly 10-15 minutes before your race starts. Timing is the secret to a great warm up! Based on our experience, timing your warm-up to end at the perfect moment is an art form, not a science. Little things like proximity to the race start and keeping an ear open to the race announcers (in case the race is delayed) will help you understand when to start and when to finish your warm-up.

Before starting your warm-up, make sure you have everything race ready before you begin the warm up! Tire pressure, clothing, water, gear so that you can go immediately to the staging area after the end of your warm up.

FasCat’s suggested 30-minute cyclocross warm-up:

1. Begin with 4 minutes at 60% of your FTP
2. Move on to 9 minutes at 72% of your FTP
3. Interval #1 is a 3-minute effort at 80% of FTP
4. Spin for 30-seconds
5. Interval #2 is a 3-minute effort at 90% of FTP
6. Spin for 30-seconds
7. Interval #3 is 3-minutes at 100% of your functional threshold power
8. Spin for 2-minutes in zone 2, 72% of FTP
9. Interval #4 is a 30-second sprint at 140% of FTP
10. Spin for 1-minute in zone 2, 72% of FTP
11. Interval #5 is a 30-second sprint at 140% of FTP

Finish with 5 minutes of zone 2 while timing your lineup.  All together it looks like this:

Experimentation for the future:

When you review your race, think back to the first lap and ask yourself, “was I properly warmed up or not?” If not, was it because you warmed up too much or too little? These are both great questions to ask when thinking about what changes to make for future racing. The goal is to have the warm-up dialed after 3-4 race weekends, and once you feel good about it, work on repeating your warm-up every weekend!

Questions? Comments? Add them below or email frank@fascatcoaching.com! Frank is the head coach, founder and owner of FasCat Coaching in Boulder, CO. To talk with Frank and/or a FasCat Coach about your warm up (and cyclocross racing & training) please fill out a New Athlete Questionnaire or call 720.406.7444 to set up a Coaching Consultation. Otherwise start here, experiment, revise and dial in your cyclocross race warm up!

The Perfect Cyclocross Race Start

The cyclocross race start is unlike the start of any other discipline of cycling. Cyclocross race starts are unique because athletes need to have their best sprint at the start of the race, rather than the finish.

I’ve written about starts before in “Cyclocross Skills to Bring to Your First Race”, but here I’m going to expand on what it takes to have a perfect start in a cyclocross race.

In other cycling disciplines, the start can be intense, but most races do not require an all out sprint at the beginning of the race. In cyclocross racing, every athlete needs to be ready to go from a standstill to an all out maximum 2-3 minute sprint/anaerobic/vo2 effort.

If you’re cringing in pain when you read that, there’s no way for us to sugarcoat it: cyclocross race starts are hard. Our recommendation is to embrace the pain and refine your technique with these four tips and leave your competitors in the dust!

1. The Line-Up

The line-up at a cyclocross race start can’t be overlooked and will play a critical role in the success of your race. Start by choosing a good starting gear based on how you’ve practiced race starts as well as the race course.

If the start is on pavement, choose a larger gear than if the start is on grass or uphill. Experiment a time or two during during your race warmup to figure out what’s the best gear choice!

The secret to a quick start is to choose an easier gear to pop off the line quickly. Pay attention to the referee when he or she gives you 30 seconds notice. The whistle may go off any time after that! When the ref blows the whistle simply push down with your dominant foot while simultaneously pushing forward off the ground with your un clipped in foot.

Start from a seated position with your non clipped in pedal leveled out. Once you are clipped in, sprint out of the saddle with your hands on the hoods.

During cyclocross race starts, nearly every rider we’ve seen uses a hand position on the hoods. This may seem obvious to some of you, but starting with your hands on the hoods makes it a lot easier to execute the seated start while also giving you easy access to your rear shifter as you accelerate.

2. The Start

When the race starts, you need to be ready for a near-maximum effort in order to ensure good positioning for the rest of the race. This type of start is a bit of an art-form and requires you go as hard as you can without completely blowing up after the first 5 minutes…which is easy to do.

Know the course! Every start is different, and getting the holeshot may or may not be that important depending on the passing opportunities each lap offers. In addition to understanding where to pass during the first lap, think about what you’re good at. If you excel in corners, you may be able to make up a few positions without using raw power to move up. Anytime you can use skill over power to pass in cyclocross – DO IT!

3. Practicing Cyclocross Race Starts

Practicing your race starts can be done on every single training ride! At the stoplights and stop signs during your ride, practice your race start by working on clipping in smoothly. Count down 3, 2, 1 at the stop signs or wait for the green light and GO!

As you would at a race, start in the saddle, pick the right gear and work on clipping in during the first pedal revolution for the most pop off the line. Ideally, you’ll work up to clipping in perfectly during the first pedal revolution 10 out of 10 times.

Based on our experience, getting in 100 reps each week for 4 weeks before the season starts is a good goal that will set you up for getting the hole shot all year long!

4. Race Start Training

From an imaginary start line in a park or at your local cyclocross course do 5 x 20 second race starts focusing on: gear selection, starting position in the saddle, clipping in smoothly and accelerating as hard as you can for 20 seconds. This is an all out, full gas, maximum effort.

Cyclocross race starts are a critical skill to develop if you want to perform your best this season. We believe that following these recommendations will set you up for success – as well as getting better call-ups as the race season progresses.

Questions? Comments? Add them below or email frank@fascatcoaching.com!

Frank is the head coach, founder and owner of FasCat Coaching in Boulder, CO. To talk with Frank and/or a FasCat Coach about your cyclocross race start (and cyclocross training and racing) please fill out a New Athlete Questionnaire or call 720.406.7444 to set up a Coaching Consultation. Otherwise, practice practice practice!

Cyclocross Run Training Preparation

Walk Before you Run.  Coaches love this expression and never could it be more true and beneficial for cyclocross athletes.  Send any cyclist out on their first run since the last cyclocross race and I guarantee they come back wicked sore!  Here are 5 ‘trainings’ you can do year round especially in May, June and July to prepare your legs for cyclocross specific running.

Five Elements of Cyclocross Running to Undergo before you Actually Run:

#1 Hiking: a great way to train with the family, bring some balance to your cycling and accentuate lateral side to side movements that occur off the bike in a cyclocross race.  I have all my athletes go on at least one hike before they take one run step.

#2 Yoga: Yoga stretches and opens up your hips which will really take a beating if you don’t prepare before the cyclocross season.  When you incorporate yoga into your training the running will have less of an impact and you’ll recover better so that you can get back to on the bike intensity without being whacked. Here is a 22 minute quad and hip stretching yoga routine.  No excuses not to do this!  We also recommend YogaGlo’s Cycling Series (YogaGlo also sponsors a bad ass Cyclocross Team).

BUY a six week sweet spot cyclocross training plan HERE that has all five of these movements and summer sweet spot training for cyclocross.

#3 Strength and Mobility: this is the traditional gym work that all cyclocross athletes should integrate into their pre season cyclocross training. Squats and hip thrusts are my two favs – its all about glute activation! Activate the glutes, run stronger and pedal more powerfully.

#4 Footwork: Picture in your head football players running thru tires.  High steps, light on the feet, quick quick quick.  Actually what’s better for us ‘crossers is the ladder run where you are placing your feet inside each box and moving thru the ladder with quick, short steps as fast as possible. Watch HERE (hokey video and music but the content is spot on).  This is the essential footwork that teaches short quick steps (not full strides) that will ‘save’ your legs in the cyclocross racers.

#5 Plyometrics: Explosive Movements for jumping on and off the bike, jumping over barriers and giving you legs the ability to sprint, not just run.  My favorite plyometrics for ‘crossers is the single legged split squat jump + box and depth jumps.

Once you’ve done your homework (the above five) you are ready to run in a cyclocross specific manner.  Read about that style of cyclocross run training HERE.

And don’t forget your sCX Skills! Sign Up for our Jeremy Powers Cyclocross SKILLS Camp, August 25 – 27th in Boulder, CO.

Can’t make it to camp? Buy our Cyclocross Summer Sweet Spot Training Plan that includes the movements described above + all the sweet spot training you should be doing for cross training this summer.

Copyright 2017 , FasCat Coaching

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Frank is the head coach, founder and owner of FasCat Coaching in Boulder, CO.  Talking the talk and walking the walk is one of FasCat’s Core Values and you may find him hiking up Sanitas, doing strength and conditioning at REVO Physiotherapy and Sports Performance and going to the YogaPod. To talk with Frank about your pre-season cyclocross training please fill out a New Athlete Questionnaire or call 720.406.7444 to set up a Coaching Consultation.  Otherwise do your homework as described above!

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Cyclocross Running

To Run or Not to Run for Cyclocross Racing. That is the question.  Cyclocross specific running is the answer.  Yes, you should train for the run in cyclocross, but in a cyclocross specific manner.  Cyclocross running includes short, explosive deliberate ‘sprinting’, just like what happens in a race. Run training for cyclocross is not a 30 minute (or longer) ‘jog’ especially if you are not a runner. It may be if you are…. more on that later in the training tip.

We checked in with National Champion Jeremy Powers to ask about his cyclocross running and here’s what he said, “Start slow and build a base, don’t go out thinking you’re Prefontaine. Build a base like anything, then add intensity. Train for what you’re actually going to do. No need for 1 hr runs when you run maybe 10 to 20 seconds all out in a cx race.”

Here are 4 progressive 30 minute cyclocross running workouts to perform once a week this summer before the season starts.

BUY a six week sweet spot cyclocross training plan HERE that has these weekly run workouts balanced around sweet spot training specific to cross >> exactly what you should be doing this summer.

These cyclocross runs start gradually and become more advanced by integrating a cyclocross skill in week 3 and beyond.   We’ll describe the workouts first and then go back to the preparation you should do in training before converting your cycling legs into cyclocrosser legs.

To quote JPows Cyclocross Coach John Verheul of JBV Coaching, “For the majority of American races (Jingle Cross’ Mt. Krumpet is probably an exception) there are no long runs where you can gain or lose a lot of time. So the focus is less on being a strong runner, and more on not spending a lot of energy on the run. Dismounts, remounts and proper carrying technique are elements you should incorporate into your running drills once your legs are used to running for ‘cross.”

Cyclocross Running Workout # 1

Ride your bike to a grassy park with a hill and/or stairs (see image above). Be in your running shoes. Ideally this is a 10 – 30 second hill or 25 – 45 stairs.  This is the core workout the next 3 workouts will build off of.  So finding a hill or set of stairs is super important!   If not then we are talking about a grassy park.

Stretch first, do some jumping jacks, burpees, and single legged leaps. Above all warm up.

Begin with a slow 5 minute ‘jog’ (yes I know I said no jogging).   Now you are warmed up and ready to run specific to cyclocross,

From the bottom of your hill or stairs run up fast just over cyclocross race pace.  Focus not on full strides but shorter steps. Tap tap tap, accentuate your footwork.  Repeat 3 -5 times walking downhill/ down the stairs inbetween each run up.

For the off the couch cyclist (hasn’t run since last cx season or in over 6 months), start with 2 sets (3-5 stair repeats) for the first week.  This workout would be in week 1, just once a week.  Short ‘n sweet.

Cyclocross Running Workout # 2

Perform  Cyclocross Run Workout #1 but instead of 2 sets we’ll go four.  The first 2 at cx race pace (from workout # 1).  Then the 2nd two FULL GAS, sprint, as hard as you can. Still maintain your footwork but faster.  They key is running UP, as that’s where a lot of cyclocross courses force you to run.  This workout would be in week 2, also just once a week.

Cyclocross Running Workout # 3

Now, let’s integrate your cyclocross bike into the workout so we can practice the all important skills of dismounting and remounting.  From here on out all your cyclocross run workouts will include the bike and a skill. We call them “2 fers” – two aspects of cyclocross at once, which is so much of what cyclocross is.

Perform Cyclocross Run Workout # 2 including a 30 minute Zone 2 ride. But now you are going to ride into the run section (hill or stairs) dismount and run up carrying your bike.  You are in your cycling shoes now whereas before you were in your running shoes. Depending on the run up you are either shouldering or ‘suitcase carrying’ your bike.  Ride your bike down easy  and recover for 1-2 minutes before the next set.

For workout # 3 we’ll do 6 sets (progressing from 2 > 4 > 6).   Do half the sets suitcase carrying and the other half shouldering the bike.  The key here are short runs on the order of 10 seconds where you are running fast, always concentrating on your footwork.   Run as fast as cyclocross and even faster to amplify the physiological adaptation from running.  For shouldering, really pump your left arm to help propel you up the hill or stairs.  This workout would be in week 3, but you can perform it twice a week along with another cycling workout to make it a “3 fer”.

Cyclocross Running Workout # 4

By now your legs are acclimated to the intensity of running specifically for ‘cross so we can hit it harder.  All running should be in short bursts, full gas, with primo footwork, faster than the races, carrying your bike.

8 sets (3 – 5 run up per set): warm up on the bike for 30 minutes in Zone 2

Sets 1-2: These are your warm up sets (Cyclocross Workout # 1), focusing on dismounting smooth, timing carrying the bike, running under race past up the hill/stairs in short small steps, not full strides

Set 3 & 4: Ride into the dismount easy, focusing on timing your dismount, carrying your bike smooth and running up deliberately and controlled, not full gas, more like tempo. BUT half way up, hit the gas as go as hard as you can!  Tap tap tap, short steps like Adri van de Poel (and of course Jeremy Powers). Here, footwork is so important: by running short steps you don’t load up your legs and suffer as much when you get back up on the bike.  Think of these short steps like your cadence: spin a higher cadence and easier gear.  See Footwork training below.

Sets 5 & 6: Just like sets 3 and 4 but as hard as you can from top to bottom.

Sets 7 & 8: Ride into the dismount section with some speed and run up as hard as you can. Focusing on everything as before but at the top remount and accelerate back up to speed, ride around the to bottom and hit it one more time.  HUP HUP!!

4 Elements of Cyclocross Running to Undergo before you Actually Run:

Our bodies are adapted to a single plane pedaling movement. Send any cyclist out on their first run since the last cyclocross race and I guarantee they come back wicked sore!  Here are 4 ‘trainings’ you can do year round and especially in June and July to prepare for the Cyclocross Workouts 1 – 4 described above.

Hiking: a great way to train with the family, bring some balance to your cycling and accentuate lateral side to side movements that pedalling a bike.  I have all my athletes go on at least one hike before that take one run step.

Yoga: Yoga stretches and opens up your hips which will really take a beating if you don’t prepare before the cyclocross season.  When you do incorporate yoga into your training the running will have less of an impact and you’ll recover better so that you can get back to on the bike intensity without being. Here is a 22 minute quad and hip stretching yoga routine.  No excuses not to do this!  We also recommend YogaGlo’s Cycling Series (YogaGlo also sponsors a bad ass Cyclocross Team).

Strength and Mobility: this is the traditional gym work that al cyclocross athletes to integrate into their off season cyclocross training

Footwork: Picture in your head football players running thru tires.  High steps, light on the feet, quick quick quick.  Actually what’s better for us ‘cross is the ladder run where you are placing your feet inside each box and moving thru the ladder with quick, short steps as fast as possible. Watch HERE (hokey video and music but the content is spot on).  This is the essential footwork teaching short quick steps (not full strides) that will ‘save’ your legs in the cyclocross racers.

Plyometrics: Explosive Movements for jumping on and off the bike, jumping over barriers and giving you legs the ability to sprint, not just run.  My favorite plyometrics for ‘crossers is the single legged split squat jump + box and depth jumps.

Speaking of skills: John, Jeremy and Frank invite you to consider our Jeremy Powers Cyclocross SKILLS Camp, August 25 – 27th in Boulder, CO.  We’ll be working on teaching you the correct dismount and remount skills and performing some of these run workouts during the camp!  In any case good luck (!)and holler back if you have any questions or experiences to share with your run training for cyclocross.

Can’t make it to camp? Buy our Cyclocross Summer Sweet Spot Training Plan that includes the workouts described above + all the sweet spot training you should be doing for cross this summer.

Copyright 2017 , FasCat Coaching

Sign Up for More Tips

Frank is the head coach, founder and owner of FasCat Coaching in Boulder, CO.  Talking the talk and walking the walk is one of FasCat’s Core Values and you may find him performing these workouts up the 5280 Stairs at the Valmont Bike Park. To talk with Frank about your cyclocross training please fill out a New Athlete Questionnaire or call 720.406.7444 to set up a Coaching Consultation.  Otherwise run run run as described above!

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