Here are our Ten #secretTraining Cyclocross Training Tips for April:
and remember you can buy our #secretTraining April Training plan here for only $39.
1) Ride your bike more. Daylight savings is here. Temperatures are heating up. There are no more excuses. If you want to be good at something you need to do it often.
2) Run at least once per week. If possible try to run a route with some short hills or stairs. When you get to the climbs, hit the gas a bit. Sprint to the top using a quick cadence. Check out the post about running if you’ve got some time to kill.
3) It’s never too early to think about your race equipment. Did you get a new cyclocross bike yet? Are you going to try tubular tires this season? How about your pedals? Are you happy with how they work for you? Is it time to try a new brand? Is it time for new shoes?
4) Check yo’self before you wreck yo’self. Are you currently experiencing any aches or pains while on or off the bike? If so, get it taken care of now. You can’t go fast if part of your engine in broken.
5) Keep drinking water. One gallon a day and maybe more on hot days. You should be visiting the bathroom often and your pee should be clear. How’s that for scientific?
6) Keep up with your stretching. I suggested a simple solution in a previous post, but for many this may not be enough. Try to find at least 15 minutes a few days a week to stretch. Focus on opening up your chest and hip flexors. Riding a bike and sitting at a computer all day will ruin your posture and flexibility. If you watch T.V. in the evening this is a great time to stretch. There’s nothing quite like limbering up with a little Jimmy Fallon on the tube.
7) It’s time to start dialing in your nutrition. Here is my April tip: decrease your simple sugar intake and increase your real food intake. Try to eat fewer things that come in box, bag, jar or can. Eat fresh when every you can.
8) Get a mountain bike. I don’t know many good cyclocross racers who don’t ride a mountain bike in the summer time. I can’t think of a better way to improve your technical riding skills other than riding a mountain bike. Plus, it’s damn fun which is most important.
9) Register for a couple of races. If you are not doing a full road or mountain bike race season, I would still suggest picking a few races to put on your calendar. This will keep you motivated to train and give you a few hard physical efforts throughout the summer to get you ready for ‘cross season. These could be low-key, mid-week races in your area or even the fast weekly group ride. No races or group rides in your area? There is always Strava!
10.) Get pumped. Ok, not really, but you should be doing some strength training. I am not here to give you a workout routine, but I am telling you to do some strength training a couple of times per week. A 30-45 minute full-body dynamic routine would be best. Sure, it would be great if you had time to do more, followed by a massage and nap, but you are not a pro. Well, at least not yet.
Oh, and don’t forget your planks!
Did you stumble upon #SecretTraining a bit late? Don’t worry, just start doing it and modify the calendar to catch up. Make a plan and stick to it. Need help? Send an email to firstname.lastname@example.org
About Brandon Dwight: Brandon was a professional mountain bike racer from 1999 – 2001 and professional cyclocross racer from 1999-2007. He is a four-time U.S. Masters National Cyclocross Champion. For more than a decade, Brandon has provided thousands of people with cyclocross skills and training advice. He lives in Boulder, Colorado with his wife and two children.
Copyright 2018, SecretTraining
Every month there’ll be a new #secrettraining plan built upon the previous month(s) that puts to practice exactly what I’ll be preaching about here. If you’re just discovering #secrettraining and we are already a few months into the program, don’t worry. You can jump right in and we will help you get up to speed as quickly as possible. Remember it’s all about quality, not quantity