Ultimate CX workouts
Boost your cyclocross skills and stamina with these essential drills
WO R K O U T 0 1 P O WE R C I R C U I T S
WHAT TO DO “Go to a local park or quiet woodland and make a mini ’cross course so you can do fast laps and high-intensity efforts,” says Craig. “Add sprints out of the turns and a few climbs up steep banks, and focus on repeated high-intensity efforts.”
HOW IT HELPS Training with repeated high-power efforts, where you spike your heart rate and tax your muscles, will help your body adapt from road to cyclocross. “Cyclocross is all about going into the red, recovering then going again,” explains Craig. “Road cyclists have good fitness and power, but in ’cross you use this power in different ways, with shorter, harder efforts over challenging off-road terrain.”
WO R K O U T 0 2 BALANCE DRILLS
WHAT TO DO “Go to a builder’s yard and buy yourself two pieces of 3.6m scant timber, about 2.75inch wide,” says Craig. “Lay this down in a park or garden and practise riding along it.”
HOW IT HELPS ’Cross riding is a test of balance, agility and control, which can initially be tricky for road riders. “This balance drill is a great way to practise all those microadjustments which are so important in ’cross,” explains Craig. “And if you come off, it is only an inch to the ground.”
WO R K O U T 0 3 TECHNIQUE SESSIONS
WHAT TO DO Set up a small hurdle in your local park (either purchase one or build one from wood or tree branches) and practise dismounting and climbing over it. “Control your speed, then lift your right leg off the pedal but keep your left hand
“Cyclocross is a test of balance, agility a n d c o n t r o l , which can initially be trick y for road riders”
on the handlebar for control,” explains Craig. “Then take your left foot off the pedal as your right foot hits the ground. Pick the bike up, with your right hand on the top tube, and carry it over the hurdle. Then place your bike down gently to prevent the chain wobbling, before mounting up and powering away.”
HOW IT HELPS “Practising how to get over hurdles will make a big difference to your speed,” says Craig. “Plus you will soon learn helpful little tricks. For example, to stop the front wheel hanging loose, lock the bike into position on your shoulder by keeping one hand on the handlebar so it doesn’t swing around.”
“Practising how to get over hurdles will make a big difference to your speed and you will learn tricks”