Technique

The three-time cyclocross world champion on how he prepares for muddy races

Cyclocross tips from Wout van Aert

Before Wout van Aert was winning stages at the Tour de France and one-day races like Milan-san Remo and Strade Bianche, the 26-year-old rider from Belgium had won three elite men’s cyclocross world titles. Here’s some of his advice that will help you ride your best on the twisty, muddy courses of ’cross. “If you focus on these details, they will take you to a different dimension, in time,” he says.

Train specific CX skills

“I think cyclocross is super technical. You need cyclocross training at least one time a week. Go out in the woods and do the dismounting and remounting. I do short intervals, uphill, downhill and on technical sections. I really need that. You’re also working on the intensity. You want to be able to handle the lactate for one hour. In road racing, you want to get down your lactate as low as possible and for as long as possible.”

Run

“After my injury at the 2019 Tour de France, I was not able to run. But earlier this year, I’ve been building up, slowly. Now I’m able to run for an hour. This is a big positive for me because I really like to do it as part of my training.

I like to run all year round because I believe in it. It gives something extra to your cycling because we’re not used to running, and it’s good for bone density.

I like to do things more specifically during the ’cross season, such as sprints.”

Prepare the mind

“Cyclocross is a lot more stressful compared with a road race or time trial.

I always try to get in the zone 30 minutes before a cyclocross race. I put in earphones and listen to music while I’m on my rollers. People around me will tell you that I don’t answer questions or see anything going on around me at that time.

Before the start, it’s important for me to always do the same rituals: change clothes, check the bike and go to the start line on time. Then, on the start line, I know I’ve done everything right. In the last minute, I get in my starting position and just focus on the starting lights.”

Get the start right

“You always want to do the best start you can. If there’s a short starting section, go flat out for the first corner because position is so important. If there’s a long section to start with, then sometimes it’s good to take it easy after the first few metres to stay in a good position, but sit back a little to recover from the start, and to be on a good wheel.

Last season, I experienced things from the other side. Because I didn’t have the points, I started back on the grid. Then it was a different story to get into position – so it all depends on your situation and position on the grid.”

I always start on the same gear – 46 x 28 – then the shifting just comes naturally. I’ve done it all of my life, so I am used to it. The starting position of the pedal and the gearing is something you need to think about and get right – but after that it becomes automatic.”

Dial in the tires

“Having different tires than everyone else can be a good mental advantage, and also sometimes they’re just better. At a professional race, most of the time seven out of eight guys on the first line have the same tires, so there’s not a lot of surprises.

But, you have to have the right pressure and profile for the conditions. Having your pressure right is something you learn over the years, and it’s super important.”