Cyclocross Training Tips

Road: Veldrijden, or cyclo-cross in Dutch is intensive, technically and physically very challenging. Bicyclings Fredrik Ericsson gives you advice with regard to training, technology and materials.

Winter sport cyclo-cross has his heart in Vlaanderen in Western Belgium. But France also exerted in fresh cyclo-cross, Italy, Czech Republic and Germany and has grown big in the United States. The “nederlands” called sport veldrijden, which translated to Swedish becomes field and that describes quite well what it is all about.

Cyclo-cross was introduced in earnest in Sweden during the autumn of 2006, when the first Sweden Cup in the discipline was run. The timing of the races during the year, late autumn and winter, makes an excellent complement to cyclo-cross training for most cyclists.

It also raise the quality of training for a period for many otherwise consists of sporadic training and poor motivation. Due to the intense nature of the sport, and many technical elements that are attacked at high speed, you have to be close to the physical and mental limit, in principle, from start to finish.

This helps riders suddenly stumnar and run into a wall. And vurpar. The whole thing is thus eminently publikvänligt! Competition time is about one hour with the slightly shorter åktider for ladies and juniors. Courts often go on a grassy varvbana on a couple of kilometers.Often a utregnad and sodden course, which after some truckers passing transformed into precarious and difficult to force mud. And often, to the audience’s delight, puts an end to fully attacking cyclists and send them headlong right into the lergröten.

Throw in lots of curves, different types of obstacles like sand bunkers, steep slopes uphill and downhill as well as parties that simply must be taken with the bike on the shoulder, such as stairs and hand built plank.

The course will also include a depot that crossed twice per lap. There you can switch cycle to one that is clean and thus go a little lighter, or replace a bicycle that had a defect. On the international crosscenen replace the cyclists almost always cycle a few times per race.It is muddy, replace the almost as often as they can, which is two times per lap. This means that the top skaters always run races with up to four basically identical bikes.

Training

FTP (Functional Threshold Power, there is no “official” English translation) is defined as the highest power development you can produce on your bike for an hour — for example, during a 60 minute time trial. FTP is thus more or less the same thing as athletic performance at lactate threshold.

It is therefore the measure or test that best describes a person’s performance in almost all cycling disciplines. FTP should not be confused with the heart rate at lactate threshold without is how much power it produces at the threshold. With a CX race more or less carried out in a maximum of pace and is a bit of tactical operations, is the physiological requirements right similar to those for a 60 minute time trial.

The difference is that for a time trial is and work just on your FTP throughout the race. But in cyclo-cross, you will perform the work just above and below the FTP during the race.Higher performance (FTP) at lactate threshold is therefore the most important training adaptation. So it’s on your doorstep you should put much of his training as cykelcrossåkare.

An example of a classic workout for cyclo-cross:

  • 15 minutes warming up, preferably with some elements of technique training
  • 2-5-intensive “starter” of about 1-3 minutes by about 2-5 minutes of active rest between
  • 20 – 30 minutes continuous cycling around the racing speed
  • 15 minutes cool down

Also, try to practice on a course similar to a typical cykelcrossbana, where you’ll encounter obstacles that force you to jump on and off the bike.

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