NEWS
Cyclocross Warm-Up and Race Day Preparation
Written by Russell
Sunday, 18 October 2009 16:15
Cyclocross Warm-Up & Race Day Preparation
Cyclocross starts are essential for a successful race. Unique to this discipline, the hardest sprint comes at the beginning of the race unlike a road race or criterium where the sprint is at the finish. If you hope to contend in a cyclocross race you should be top ten during the first lap. You don't need to be in the lead, but you need to be free of congestion of mid-pack. Once the lead is within sight, you can pace yourself. Hopefully saving enough for the final one to two laps of the race when you will need to turn up the intensity to battle for the win. The pre-race preparation for cyclocross and warm-up is crucial. Arrive early and arrive prepared to give yourself the best chances. Here are a few tips to help:
1. Arrive 2 hours prior to your start time.
2. Register or check-in.
3. Walk the course; observe a start, and tricky areas of the course. Talk to competitors finishing their races. What was the hardest part? Anything to look out for?
4. Adjust equipment: select tires/wheels for the course, select tire pressure, and clothing options.
5. Drop-off "B" bike at the pit or send crew to pits.
6. WARM-UP with extra layers, stay warm: 40-60 minutes. Keep an eye on your start time. Stay focused. No distractions, music/headphones will help.
10 min endurance pace, 90-100 rpm
8 min tempo pace, 80-90 rpm
1 min rest
3-5 min threshold or just below at 100+ rpm
2 min rest
1-2 min HARD effort, over threshold, 80-90 rpm
2 min rest
1-2 min hard effort, over threshold, 100+ rpm
5 min rest
Remove bike from trainer, put on race wheels and double-check equipment.
10 min endurance pace, working your way through all the gears, 80-100 rpm
2 x 8-10 second sprints up, 110+ rpm
5 min rest
7. Shed extra layers down to race clothing, apply embrocation if needed.
8. Head to start line for staging 15 min prior to event
Hopefully these tips will help your race get off to a good start. It's impossible to WIN the race on the start but it IS possible to lose it. The warm-up is not to be overlooked for cyclocross. This is an example of a standard warm-up. You will need to find what works best for you, but this will give you a good starting point. Best of luck with your cross season and do not hesitate to contact us with any questions.