Howdy folks,
Well, it’s Wednesday again, and Guess what?
That means it’s time for some…
CycloCross Skills!
We’re going to jump right into things today, so hop on your bike & head on out to a grassy field and…
1 – warm up for 10 minutes.
2 – Stretch out after you’re warm. . Pay special attention to all the muscles used in those movements you make hopping on and off the bike that are different from what you usually do.
3 – Dismount/remount skills for 15 minutes.
– Start at literally a walking pace, and slowly increase speed until you can mount and dismount the bike smoothly and perfectly at full speed. Do not jump on and off the bike, you are looking to smoothly slide yourself on and off.
Do just the most basic dismount/remount as per above until you have it wired, smooth at all speeds. When you are feeling confident, add some barriers to the session…
– Again, start at a very darn slow speed.
– Approach the barrier, dismount. Think smooth.
– Step over the barrier, paying attention to how you lift the bike, and how you place your feet.
– Remount. Again, think smooth.
– Start with a single barrier, move to a double, and keep going slow until you have things wired. Then, speed things up until you aren’t smooth, back it down 1 notch, and make it smooth.
(If you don’t have barriers, anything will do. Use a log, put a stick on the ground – whatever.)
4- Shouldering the bike.
(If you were out at the clinic this past weekend, this section is for you!)
Start with the basic dismount, as you’ve been working on.
Back things up a bit, and dismount again, but really focus on the “drift” phase of the dismount, where you are still clipped in with one foot, your off-side foot has already swung over the saddle, and you are coasting with your left hand on the bars and your right hand on the top tube.
Concentrate on the moment where your left foot unclips, and you drop to the ground. Try to coast with both feet unclipped, weight transferred onto the bike through your hand on the top tube, and your right ass-cheek against the side of the saddle.
Drop to the ground, literally. No big step, nothing dramatic, just drop to the ground.
– I don’t care if you “cowboy” your dismount, or “step-through” (right foot passes between left leg and frame.) Ideally you will work on both, and be equally competent, but there are riders on the World Cup circuit who neverdo a step through dismount, so… whatever.
Repeat, trying to coast with your weight on the top tube for a longer and longer period of time.
Got it wired?
Good.
This time, drop to the ground and swing the bike up onto your shoulder using the hand on the top tube (next week, down tube grab shouldering. Don’t worry about it right now.)
– Use both a palm-up and a palm-down grip on the top tube. Figure out which one works best for you.
– as you shoulder the bike, think about how you are going to carry it. There are really only two good options…
Example 1 –
Example 2 –
It doesn’t really matter which one you choose, they both have their advantages. Just pick one.
If you don’t look like one of these two pictures when the bike is on your shoulder?
Well, you should.
So, the bike is on your shoulder.
Run.
It doesn’t have to be uphill (we’re working on the skill, not the fitness) but it helps.
Whatever. Just run a few steps.
Place the bike gently on the ground. Don’t drop it, slam it down. Just place it.
Remount.
Repeat the whole cycle until you’re sick of it, then on to…
5 – turning and handling skills for 10-15 minutes.
– work on tight, high speed turns as well as super tight low speed turns. Roll some off camber slopes, and learn to turn on them as well.
– Put two traffic cones about 10 feet apart from each other, and ride a figure eight around them, pedalling the entire time.
Make the turns tighter and tighter until you can’t hold the line and you fall down. Learn where the break point is between riding a tight line and falling on your ass, and push that line until you are definitively over it.
6 – Finish the night with two 5-minute efforts on relatively easy terrain.
– “Easy” as in a loop on grass with some tight turns on it, or some pretty buffed double-track.
– Go hard, and work on accelerations out of the turns.
– Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.
– 5 minutes full gas, rest for 5 minutes, then go for 5 again.
Warm down, go home, relax.
G’night,
M
Posted in Cyclocross, skills, The Workout Of The Day
Tags: Bicycle pedal, Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, cyclocross skills, Fitness, Health, Heart rate, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, wootd, WOTD, XC Racing
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