Most recreational cyclists begin on the road. It's a natural transition from the kind of riding you do as a child or the leisurely rides you might do on bike paths.
As recreational riding turns into more competitive cycling and you begin to dig deeper, you'll realize that there many disciplines of the sport—and each have their own challenges.
While all four cycling disciplines involve riding a bike and pushing pedals in a circular motion, they each have different physical and mental demands with their own set of challenges. Transitioning from one to the other won't be easy, but it will make you a stronger cyclist.
The variety you'll get from racing multiple disciplines will keep your training fresh and different and prevent burnout.
Before you get started in a new discipline, it's important to recognize the demands that lie ahead to make the transition a smooth experience. Here are a few key physical and mental challenges you'll need to conquer to race each discipline and one key workout that will help you get started.
More: 10 Workouts Every Cyclist Should Do
Road
Physical Demands:
- A high steady state and average power output are required to succeed.
- Road cycling requires training for maximal efforts to initiate or chase down a breakaway, or to sprint for the finish.
Mental Demands:
- You'll need to learn how to draft and conserve energy.
- Tactics, strategy, and patience play an important role in racing.
- Recognize that the fittest/fastest person does not always win. When a large group comes to the line together, it takes a bit of luck to be in a good position. It's a skill that can be improved. Road cyclists must learn from their mistakes and not judge their performances solely on their finishing results.
Workout: The 5-minute maximal "blow out" effort-Ride easy for 5 to 10 minutes. Complete 2 sets of 20 minutes at Zone 4 threshold with a 10- to 15-min recovery effort in between intervals.
More: How to Use a Heart Rate Monitor to Find Your Threshold
Mountain
Physical Demands:
- There's a lower overall average power output in mountain biking, but there's more fluctuation of effort compared to the other disciplines. During a race, you'll have huge spikes in power output to get over tough obstacles or up steep grades. These efforts can be followed by steep descents where zero power is generated. These short bursts usually last 5 to 25 seconds and occur 75 to 100 times in a 2-hour cross-country race.
- Huge anaerobic capacity is needed to handle the changes in power and to go from 0 to 300 watts multiple times during a race.
Mental Demands:
- Mountain biking can feel like one long solo effort since it's easy for racers to get out of sight in the woods or on a trail. Mountain bikers must learn to keep pushing and never give up, because huge gaps can be closed quickly if someone makes a wrong turn or has a mechanical issue.
- Realize that everyone makes mistakes. It's important to learn from it, but don't let it affect your race.
- Confidence and the ability to commit are imperative. Tough obstacles and adverse conditions are a part of mountain biking. It's necessary to believe and attack the trail to have success.
Workout: Tempo-burst workouts are essential for race-day success. Ride at Zone 3 tempo for 3 to 5 minutes. Complete 10 bursts of 30 seconds at 125 percent of your functional threshold power (FTP). Repeat for 20 minutes then ride easy for 5 to 10 minutes. Repeat.
More: Calculate Your Training Heart Rate Zones
Cyclocross
Physical Demands:
- Cyclocross is similar to mountain biking in that there are many short and intense bursts of power followed by relatively short periods of coasting. There are also sustained periods of 1 to 2 minutes of hard efforts.
- Cyclocross Involves some running and carrying of the bike, which won't show up on your computer's power profile even though it requires hard effort.
Mental Demands:
- In a cyclocross race, almost everyone makes at least one mistake. It's necessary to learn from these mistakes and move on. Focus on riding in the moment.
- These races are short, but they sure do hurt. Be ready to endure the pain and know that it'll only last 30 to 60 minutes, depending on the category.
- Weather conditions are often terrible during cyclocross season. Frigid temperatures, mud, snow and wind are all elements you'll have to get used to. Everyone has to deal with the same conditions, and it's not going to be easy. Try to remain mentally strong and don't let aspects outside of your control affect you.
Workout: Microbursts of 15 to 30 seconds. The "on" segments should be done at 150-percent FTP followed by 15 to 30 seconds "off" at less than 50 percent FTP. Repeat for 10 minutes, rest for 5 minutes, and repeat.
More: The Basics of Lactate Threshold Interval Training
Track
Physical Demands:
- Races range from 200 meters (10 to 11 seconds) to 50-kilometer points races (1 hour or more). Track racers usually specialize and train specifically for events of similar distances.
- Track cycling requires a high level of aerobic and anaerobic fitness, depending on the race.
- Fuel demands can be difficult to manage if you're doing multiple events on a single day of racing. Learning to recover properly between events is a critical skill.
- Huge maximal power efforts will be required. Pedaling at high cadences is also necessary since track racers only have one gear.
Mental Demands:
- Strategy and tactics play a huge role in race-day success.
- Track cycling requires plenty guts and aggressiveness. Cyclists can reach speeds of over 50 mph on bikes that are not equipped with brakes. Riders must have excellent bike handling skills and learn to move around a paceline or pack safely and efficiently.
Workout: Strength training plays a larger role in track cycling than in any other discipline of cycling. You'll need leg strength to sustain high speeds and maximal power bursts for long periods of time. On the bike strength work such as hill repeats and standing starts should be done a few times per week. Find a stretch of road with multiple stop signs. Practice stopping at each sign with a track stand. When it's your turn to go, sprint all out for the first 20 to 30 meters. Repeat 10 to 15 times.
Many cyclists think that they have to specialize in one discipline of cycling. In reality, most riders would benefit from mixing it up. Each discipline is distinct and the skills and physiological adaptations acquired from each will help you become a better cyclist. Spice up your training and try a new discipline of cycling this offseason.
More: 6 Cycling Drills to Improve Sprinting Speed
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