Improve Your In-Season Cyclocross Training to Unleash Your Cross Racing Potential
As the leaves start to change and the air becomes crisp, it can only mean one thing: cross racing season is here.
In Wisconsin, we’ve had three races, and riders chasing UCI points have already had two weekends on the east coast.
So you might be thinking only about race weekends with challenging courses and muddy conditions.
But how should you organize your weekly training in-season?
How can you continue to sharpen your form and skills while recovering from the weekend’s racing?
In this blog post, we'll dive into in-season cyclocross training - a key component to reaching your full potential on race day.
It can be a complicated to fit in yoga, strength, intervals, and endurance to help build your fitness, strength, and performance.
After a season of crits or gravel racing, it's time to focus on cross!
What are the challenges of cyclocross racing?
Cyclocross racing is no walk in the park.
It's a thrilling and demanding sport that presents its own unique set of challenges.
First and foremost, there's the ever-changing terrain - from grassy fields to steep hills to treacherous mud pits, you never know what kind of course awaits you.
Cyclocross races are often fast-paced and intense, requiring quick reflexes and split-second decision-making.
With tight corners, off-camber sections, and tricky obstacles like barriers or stairs, riders need to stay focused and adapt on the fly.
Plus cyclocross season typically falls during autumn and winter months when conditions can be unpredictable.
Rain showers can turn courses into slippery messes while cold temperatures add an extra layer of challenge for both body and bike.
Another aspect that sets cyclocross apart is the duration of races - they're usually shorter but packed with high-intensity efforts.
Riders need to push their limits right from the start line, navigating through multiple laps with minimal recovery time.
We surpass our heart rate threshold at the start and keep it pegged the whole race!
Navigating these hurdles requires skillful riding techniques combined with proper training strategies throughout the season
Why is recovery so important during the cyclocross season
Recovery is an essential component of any training program, and during the cyclocross season, it becomes even more crucial.
The demanding nature of cross racing puts immense strain on the body, both physically and mentally.
Therefore, taking adequate time to rest and recover is vital for optimal performance.
When you push your limits during intense races or training sessions, your muscles undergo micro-tears and become fatigued.
This is where recovery steps in to repair these muscles and replenish energy stores.
Without proper recovery, you risk overtraining, which can lead to decreased performance, increased risk of injury, and mental burnout.
Here are ways to recover from racing:
- Prioritize active recovery techniques during in-season cyclocross like foam rolling, mobility exercises or low-intensity activities like swimming or yoga. These activities promote blood flow to tired muscles while reducing muscle soreness and stiffness.
- Incorporating rest days into your training schedule allows for full recovery so that you can give maximum effort when it matters most – during races! Rest days should be seen as a strategic part of your training plan rather than a sign of weakness.
- Furthermore, paying attention to nutrition plays a significant role in optimizing recovery. Consuming enough protein helps repair damaged tissues while carbohydrates replenish glycogen stores for energy production. Getting in a protein shake before you go to sleep after race day helps start the recovery process.
- Recovery starts right after your race. Do a good cool down to get your HR low and start the process. Change out of your kit, start eating, and find a seat to watch other riders. Think about resting your legs at all times, maybe using compression tights after the race. As a teacher, I would wear compression tights under my teacher pants on Mondays after a race weekend!
- Refocus on your goals. Review your process goals and make sure you're on target. Work on maintaining a growth mindset so that you focus on what the growth opportunities from the last race, rather than mistakes.
How should you schedule intervals during the week?
When it comes to in-season cyclocross training, scheduling your intervals throughout the week is crucial for maximizing your performance on race day.
Intervals help improve your speed, power, and endurance - essential qualities for tackling the challenging terrain and obstacles of cross racing.
To effectively schedule your intervals during the week, it's important to consider how much time you have available for training and how many races you'll be participating in.
If you're racing multiple times a week, it's wise to prioritize recovery between races to prevent burnout and injury.
One strategy is to plan hard interval sessions earlier in the week when you're feeling fresh and have ample recovery time before upcoming races.
This allows you to push yourself harder during these workouts without compromising performance on race days.
Additionally, incorporating shorter but intense efforts like sprints or hill repeats can be beneficial midweek as they provide a stimulus without excessive fatigue. These types of intervals help maintain power output while also allowing for some recovery before weekend races.
What are the best intervals for in-season cyclocross training?
Generally, doing intervals that directly affect your cyclocross racing are best.
For example, many communities hold weekly cross practices that are great ways to practice different skills plus get some hot laps in for interval work.
I usually suggest to my clients that they get in some endurance time before and/or after these practices.
When practices end or you can’t make it, try a workout like soccer field sprints.
These are my favorite to do and to prescribe to my clients racing cross.
Find an empty soccer field. Start at one corner and practice your start, sprinting down the sideline. Take the corner hard like you would on a course.
Soft pedal around the goal, jump hard out of the next corner, and sprint again.
Do this for four minutes to start, rest a couple of minutes, and repeat in the other direction.
Build on this format each week until you’re doing four interval sets that equal your race distance.
You can also add getting off and on your bike around one goal to practice your dismount and remount skills.
How should you include strength training for in-season cyclocross training?
Strength training is a crucial component of in-season cyclocross training.
It helps to build power and endurance, improve overall performance, and prevent injuries.
But how should you incorporate strength training into your already packed training schedule?
Here are some tips to help you optimize your strength training during the cyclocross season.
- It's important to prioritize compound exercises that target multiple muscle groups simultaneously. Squats, deadlifts, lunges, and rows are all great options. These exercises not only improve overall strength but also enhance stability and balance - essential for tackling technical sections on the cross course.
- Consider incorporating plyometric exercises into your routine. Box jumps, jump squats, and medicine ball throws can improve explosive power and boost your ability to navigate steep climbs or hurdles.
- Include core work. A strong core contributes to better bike handling skills and stability on uneven terrain.
Planks, Side Planks, and Hollows are effective exercises for strengthening the core muscles. (Sign up for the blog to get my core strength and stability video!)
What kind of yoga is good to help cross racing?
Yoga is an excellent addition to any cross racing training program, as it provides a multitude of benefits for both the body and mind.
There are two ways in my mind to do yoga during the season.
- The first is Recovery Yoga. I give clients video yoga classes like this one after racing and after hard workouts.
- The second is to do Yoga Strength as a replacement for strength training. Generally, Flow, Hatha, and Vinyasa classes are generally good strength training workouts. I have a course for Yoga Strength and assign classes like this to clients.
What about endurance training for in-season cyclocross racing?
It’s critical to stay on top of your endurance riding, going slowly with your HR under your first threshold.
Endurance days allow for some recovery but mostly build the adaptations you need to continue building your form throughout the season.
Generally Tuesdays and Thursdays are good days for longer endurance days, plus if there are weekend days that have no races.
For example, if you race Saturday, but not Sunday, get out for a two to four-hour easy ride.
How should I schedule a training week if I'm racing on the weekends?
To maximize your potential in cyclocross racing, it's essential to have a well-structured training plan during the season.
If you're racing on the weekends, here's how you can schedule your training week effectively.
- Prioritize recovery and endurance. After each race, give yourself time to rest and recover. This will help prevent injury and ensure that you stay fresh for future races. Incorporate light rides or active recovery workouts into your schedule to promote blood flow and aid in muscle repair.
- When planning intervals during the week, aim for high-intensity sessions that mimic race efforts. Include short bursts of maximum effort followed by periods of recovery. These intervals will improve your speed, power, and anaerobic capacity - all crucial components for cross racing success.
- Strength training should also be included in your routine to develop overall power and stability on the bike. I generally schedule these either after the endurance ride on Tuesdays or cross practice/intervals on Wednesdays.
- Yoga recovery happens on Thursdays and after weekend races. Sometimes also on Mondays, depending on how you’re feeling.
Bringing it all together
Now let's bring it all together with scheduling a training week if you're racing over the weekend:
Monday: Rest day or light ride for active recovery. Yoga Recovery
Tuesday: Endurance training. Get out for as long an easy endurance ride as you have time
Wednesday: Interval session/ cyclocross practice followed by strength-training session.
Thursday: Endurance training or another rest day.
Friday: Pre-race preparation including shorter intense efforts to prime your system.
Saturday/Sunday: Race day! Yoga Recovery, especially on Saturday if you’re racing Sunday.
If you race just Saturday, do a long endurance ride Sunday.
If you race just Sunday, do the pre-ride on Saturday with some extra endurance, do an extra set of intervals on Thursday, and do the endurance ride on Friday.
Remember that everyone's training needs are different, so adjust this schedule based on your racing and training needs.
Three things to know about planning your in-season cross training
- Focus on recovery. Make sure you’re recovered from the weekend’s racing before doing more intensity.
- When in doubt, do endurance rides. If you’re a little tired, it’s far better to do endurance than more intensity!
- Keep up with strength training and yoga throughout the season to build strength and mobility.
Need more?
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Paul Warloski is a:
- USA Cycling Level 2 Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
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