8 Tips to Get You Ready for Cyclocross Season

The days are getting shorter and the temperatures are beginning to drop. That can only mean one thing...fall is here. And with the coming of fall, also comes the start of the cyclocross season.

Cyclocross is a discipline of cycling that has very unique demands. It's not enough to simply have the highest lactate threshold or power to weight ratio; it takes finesse and resilience as well. To be successful in cyclocross, cyclists must possess the perfect blend of fitness, skill and mental toughness.

More: Crossing Over: Transitioning to Cyclocross Season

Whether you're a seasoned veteran or new to the sport of cyclocross, here are a few tips that will help you reach your cyclocross goals this season:

Practice Cyclocross-Specific Skills

Dismounting, mounting, running over barriers, bunny hopping, shouldering the bike, cornering smoothly, running up steep hills—there is so much more to the sport of cyclocross than just riding a bike. Being able to confidently and efficiently maneuver yourself and your machine through a technical, challenging course will make you a much faster rider. Set up a course that forces you to work on all of these skills and practice them at least once a week (if not more).

More: Cyclocross Is Ideal for Offseason Cyclists

Perform Workouts That Simulate Race Conditions

Cyclocross races are very intense efforts and require you to be able to go all out for 30 to 60 minutes. You need to be able to ride at your physical limit and still go harder to get through tough sections of the course.

Here is a sample cyclocross specific workout:

1. Warm up for 10 to 20 minutes.
2. Pedal for three minutes in zone 5 (VO2 max).
3. Practice four mounts and dismounts.
4. Pedal for four minutes of easy spinning.
5. Ride four minutes in zone 5 (VO2 max).
6. Practice four mounts and dismounts.
7. Pedal for four minutes of easy spinning to recover.
8. Ride hard for three minutes in zone 5 (VO2 max).
9. Practice four mounts and dismounts.
10. Pedal for four minutes of easy spinning.
11. Complete two sets of 45-second start simulations (start with one foot on the ground and go out HARD, sprinting for the entire interval).
12. Cooldown for at least 10 minutes.

More: Cyclocross Beginner's Guide

Find the Right Tire Pressure

Tire pressure plays a huge role in how quickly you are able to go through corners. A lower tire pressure gives you more traction, but it also causes more rolling resistance and makes you more susceptible to flats. You must experiment with various pressures to determine the right one for the course and conditions.

Pre-Ride the Course

Knowing the features of a race course is critical for success. Make yourself aware of the areas where it may be easier to pass other riders, where the barriers and forced dismounts are, where the first few turns of the race are and where the finish line is.

More: A Cyclocross Brake Tutorial

Complete a Good Warm-up

Cyclocross races are relatively short, intense races, so it is important that you are ready to go all out from the gun. A proper warm-up should include a couple of laps on the course (including one "hot lap" at close to race pace to feel the corners at high speeds) and also some high cadence and shorter interval work that can be done on a trainer or on the road.

Be Ready for a Quick Start

It's advantageous to be at the front of the race for the start of a cyclocross race. At the beginning of the race, the competitors are all close together and there's a high likelihood that you'll get detained behind a crash or slower riders if you're not near the front of the race. Attack off the line and attempt to get the "holeshot" to be the first rider to enter the turn.

More: 9 Reasons Why You Should Try Cyclocross

Be Mentally Tough

If you make a mistake (and you probably will), don't dwell on it for too long because this will cause you to make yet another error. Accept that you had a misstep, learn from it, and then move on. Having a short-term memory is crucial for success. Additionally, the miserable weather and muddy courses so often associated with 'cross races can be defeating for many individuals, so it is important to be able to stay mentally strong when faced with such adversity.

Never Give Up

Always focus on chasing down the person in front of you. If you're lucky enough to be in the front, never let up thinking that you are safely in for the win. Anything can happen in 'cross races because there are so many areas that have the potential to cause you or someone else to lose significant time.

More: Why Road Cyclists Should Try Cyclocross in the Offseason