How to Train for Cyclocross, Full Workouts and Training Plan

[@timoringlein]

another high quality video (I watched them all, most of them 2-3times). and yes, you are repeating your receipes over and over, but this has to be that way, because you are right !!!! pls stay on your course, leave it as compact and professional, as it is today. very good work and very beneficial !

[@TheRealNonoh]

Please do a video on junk miles and base building. Thank you for the great vids! Youre my go to guy for cycling advice.

[@kpsig]

It is so simple now for me, after failing profoundly in my first CX races. Train as you race, use HR data you see in different races as a guide. If I train on the gym bike I hydrate way more; the elliptic is also great especially if you can take the inclination to something like 20-25 degrees. I just do a 20 mins warm up and 10 mins cool down, with my tough training being 30-40 mins. I need two days rest before the race since I am 51 yrs old. The race simulations are max two per week, the rest is just some polarized training. Last but not least, I will definitely start some pool swimming to try improve my cardio without stressing my leg muscles for cycling while doing that.

[@ChlorophyllCrusher]

I like the nuance you get into here, Dylan. THe CTL aspect is really important, I find, particularly for those who spend a lot of time riding 'smooth power' on the road all season, then jump into cx. For mtb riders, the nervous system is accustomed to a lot of stress all over the place, but I've found cx really jarring when coming off the road, even from crits. The high end capacity might be there, but not the ability to maintain resilience when piling on all sorts of dynamic cx-specific movements. Dismounts, running and mounts tend to tear people up initially, so it's nice to ease into those mid-summer, and ultimately incorporate them into everyday riding. As you say, cx-specific intervals are best, and I've definitely found that simulating the hardest elements of course design and doing repeats helps the most to build the functional strength and capacity we need. But, as a 40yr old, I can only handle 2-3 hard sessions like this per week, and if racing on the weekend, it's as you say: not until Wed, then maybe another on Thurs that is a little less severe. It's nice to do easy rides on Monday and Tuesday with perhaps some smooth dismounts (on both sides!) to keep the brain adapting, if there's energy to do so. Thanks for the great videos!

[@lnp6]

going into CX without specifically practicing it has been problematic for me because my lower back doesn't like the "hovering" position that I need combined with the power pushes, and I think a lot of people have this issue, especially as we get older.

[@ChlorophyllCrusher]

@@lnp6 I think that's an important aspect of prep too. I used to struggle with that a lot, and it took years to work through it enough that it's more of a rare occurrence now. I believe the underlying issue can be either one of both these aspects: tight hamstrings and 'cold' fascia around the lower back muscles. These two can conspire. Tight hams can tension the lower back, so when under the intense load of cx, the lower back muscles work overtime, and get pumped up with blood. If the fascia that cover them are not supple enough to match this expansion of muscular volume, they hurt. This is why pre-heating the lower back can help; this allows the fascia to stretch without hurting. A heating pad can help for this, as can embrocation. In terms of training, I've felt that daily hamstring stretching, combined with regular core work and activation exercises (deadbugs, bird-dog, side planks) before racing help a heck of a lot to prevent the lower back pain. But I still get it once in a while, including in a hard crit, which confirms its a complicated issue!

[@dean5053]

Hey, are you able to do a video on how a training week and racing week should look like if racing TimeTrial. Thanks

[@poochie8208]

But there are no CX specific segments on Strava, does it even exist?

[@teppistaatlanta9137]

Most cx races are on Strava

[@goaskdra]

So good it was worth watching again. And, probably a few more times. Thanks!

[@richardmiddleton7770]

I like to go straight from long hours zone 2 into cyclocross season, take the first race on the chin and start to taper throughout the season. If I taper FOR the cyclocross season, I run out of fitness towards the end.

[@alexreinhardt8964]

Great content Dylan! A couple of thoughts for other videos from a 55+ masters rider in the great white north. 1. In general, training for 55+ masters. I think it's more a matter of keeping what we have, but what's the best way to do that? 2. Given snow is coming to our continent, what's a good strategy to stay "bike fit" over the winter before a training block prior to outdoor riding in the spring? Cross training is part of it certainly and if nothing else to get a break off the bike (I XC ski), but what should indoor sessions on the trainer look like, or even fatbike on the snow? Thanks!!

[@DylanJohnsonCycling]

All great suggestions! Thanks.

[@alebart2493]

I dont know if anyone is gonna answer me on a 3 years old video, but I'm wondering if the running part is not a bit neglected in this video. I'm somewhat an experienced CX racer and one of my biggest weakpoint was always running - up until this season. I used to lose signficant time on races with lots of running, especially when the runnings parts where extremely steep. I used to do exactly what you described : Running every so often during the season whitout making a huge deal out of it. Essentially, I was able to run decently in my training but in every races my legs felt kind of blocked when I had to run. I literally coulnd't run, the max effort I could do was to walk a bit fast. I guess it had to do with the fact that running comes usually after a really hard effort where you tried as hard as possible to pass this hill or whatever on the bike For this season I started running again way earlier, about in the middle of the summer. As I acquiered some basic running fitness I added intervals as well as "trail" running (at my running level it consists of including a steep ~250m high hill to my run) and I did significant progress. It's no longer a weakpoint for me, and really the only people who gain time on me on the running parts are pros who do this full time since years or decades

[@10ktube]

What about if you race multiple times per race day? I race 2-3 races with how our series lines up the races, basically within a 4 hour time frame. Admittedly, I use the first race as a feeler, I'm not pegged for it, but the next 2 are more what I care about. But, that's still almost 3 hours of race/intervals all in a day. I basically use the day(s) as workouts and races all in one, and don't do anything super hard during the week, but do a skills day after one of the rides.

[@joanneleyva4942]

Dylan, great job on your videos. I like your matter of fact approach backed by research. And of course, the Dylan "dude" is hilarious. Keep up the great work!

[@robertyauckoes9473]

Wow! Lot's to review here. Such value bombs! I need to watch this many times. I need to take screen shots of the training schedules.

[@icyourbs]

Another great video! Please do one for gravel.

[@Algaborga]

What do you do all year if CX is the only racing you do? I sprinkle in 1-4 marathon MTB races throughout the spring and summer, I guess. Thanks.

[@M17kilswitch]

Please do a video on crits/road races for a collegiate rider! (If you can)

[@Mjdssdfff]

Awesome video man. Still holds up.

[@ktmcourtney]

Hi Dylan, would you regard sweetspot training sessions as HIIT ? Thanks for your great posts !!!

[@DylanJohnsonCycling]

It's borderline. Generally I do put it into the high intensity category.

[@reddevil211287]

Great advice, thanks dude

[@Goingforbroke71]

Dylan, You had me take some podium shots with your phone at LJ100 this year, had I known about backwards hat Dylan I would of had some fun while that phone was in my possession! Great videos! I love your information and the fun you have with conveying your message.

[@seanchisham4679]

#crossishere

[@zoso73]

This is really, really good.

[@jessicafejos6417]

Thanks this was super helpful

[@davidflaherty8592]

With race start workouts, how long in Vo2 max range would be beneficial?

[@craignittolo3040]

Another great video thank you for covering cyclocross training.

[@benanderson4639]

Also, you need to be able to run a marathon in your cycling shoes before you can race cx

[@DaveHaygarth]

Stumbled across this as recommended Dylan. A really useful video - thanks. I'd probably make the point that, whilst you dismiss working on technique per se during the week's training, the benefits of, say, practising / sessioning hurdles, or dismounts / remounts, are that they gain 'free' time every lap over the less prepared racer. Body prep alone is, I agree, 99% of it, but wouldn't it be nice to get a 2 second buffer two or three times a lap and THEN gap your rider with your fitness?! Have subscribed - thanks again Dave

[@paulbrend8354]

Awesome video as always Dylan. Can you do something on to effectively warm up for Cross racing? I never now what is too much or not enough. Many thanks.

[@DylanJohnsonCycling]

Planning on doing a warm up video!

[@tjnadah]

What if you only have 4-5 hours per week can you do the same sessions just shorter ? Your intervals look great but a little long and difficult to cram in the week with work family ya di ya...

[@ai314159]

Can you do a video on openers and warm-up please?

[@DylanJohnsonCycling]

Planning on it!

[@CallMeJack08]

Do you plan on doing a video on what to focus on durring the winter as a whole?

[@DylanJohnsonCycling]

Yeah, I’ll probably be discussing that in the coming months.

[@tubeyou6331]

@@DylanJohnsonCycling Excellent, as many of us Nordic ski and race for 4 months!

[@rpdole]

Eat less during Cx because of reduced volume to maintain weight?

[@DylanJohnsonCycling]

Yup, definitely something to take into account.

[@teppistaatlanta9137]

If you live somewhere that has a cyclocross course to practice on Wednesday nights and your racing on weekends should that count as all of your high intensity work?

[@hots2215]

Hi Dylan How do I know I`m on right weight to height ratio? I`m a climber road cyclist... . another question: Is bigger leg muscle stronger? When should I go to gym and make mine bigger? .

[@Borntobeme1931]

Hey Dylan Once again loved your video, keep up the awesome work. I have one question that remains though: what about a rest day before the race vs. the openers you show in you TP? After watching your video on warmup I realized that I do way too much warmup for my cross races. Last season I always rode to the venue for like 30 minutes (depending on where the venue was) and then did about an hour of recce on course. Then I ate, waited and did another short warmup of about 15 to 20 minutes as close before the start as possible. I think (from my feeling in the race) that I'm better off having a rest day instead of an opener day, because I "have" to do so much warmup on race morning... Do you know about any science for that? This thought is also backed up by my results, which I know, is very difficult to compare, but I did 5 races in the same series (against many similar athletes) with an opener day before, and did the final race with a rest day. The 4 remaining races were done with a rest day and my power output and heart rate increased slightly (i know, power is also hard to compare) while the results changed due to different strengths of field. I generally felt better on race day after taking a rest day. What is your take on that? Thanks in advance!

[@Blackhawknightstrikr]

Great video!!

[@lesleymoss7506]

H Dylan. Great video. I have just started training in the gym to improve my core and leg strength, which I have been doing for 4 weeks. I am new to cyclocross, but am confused as to whether I can lift and do cyclocross at the same time. Could you clarify this please? Thanks Lesley 😊

[@DylanJohnsonCycling]

You can but it will probably take a little bit out of you cross performance because the gym soreness especially when you start will prevent you from getting in high quality on the bike.

[@lesleymoss7506]

@@DylanJohnsonCycling thanks for the reply. I am looking for improvement for next years season, crits and time trialling as I am a keen road cyclist. CX is just a bit of variation for the winter. I don't intend to take it too serious competitively, (okay maybe a little bit 😁) Muscle soreness has been an issue with my group rides, but again I enjoy the variety of the training and hope that it improves my power and endurance for spring.

[@jacobcasey6154]

Just wondering whether it is best to train off of RPE or heart rate if using a power meter is not an option, thanks.

[@DylanJohnsonCycling]

A mix of both. I’d definitely have hr, just know that it’s quite variable.

[@mirkomalisan5467]

I'm wondering if increasing the torque will be an effective way to increase the power. For example 250w at 90rpm are 26.5NM and the same 250w at 60rpm are 39.8NM. So if we increase the torque our legs are able to produce by training at lower cadences can we use that to raise the power? A minor torque increase results in a good wattage improvement, just bumping to 29NM at 90rpm makes 270w. Does it make any sense?

[@DylanJohnsonCycling]

Check out my cadence video. In theory it seems like it would work but in practice results are mixed.

[@tobioderso]

Thanks for this channel. Helps a lot. I have question: I am an experienced bikepacker and do 700 km to 1200 km bikepacking trips in the alps for fun. I'm doing my first bikepacking race in marocco next year. Do you have any traning tips for that unique type of riding i.e. 16 hours+ in the saddle?

[@DylanJohnsonCycling]

Do you use a power meter? Obviously pacing is very important and a power meter helps with that as well as letting you know when you’re about to bonk/crack/fade and do something about it before it’s too late.

[@tobioderso]

@@DylanJohnsonCycling nice, no I don't have a power meter yet. Looking for one though. How does it help with checking if I'm about to bonk? By seeing that my wattage decreases over a given time?

[@DylanJohnsonCycling]

@@tobioderso If you see a sudden drop in power you'll usually start to feel it coming on soon after and you know a bonk is about to happen within the next 30 minutes.

[@n0twist1]

2 HIIT rides per week.. is HIIT considered anything above LT? i'm planning on doing a mid-season (CX) base/build week to bump up my CTL before my last couple of race weekends. what would you advise to focus on during this week? Z2, SST, LT, VO2Max? Thanks for the great vid (as always).

[@DylanJohnsonCycling]

I’d focus on LT and above for intervals. The volume (mostly Z2) can be a little higher and then be sure to taper back down for those last few races.

[@simoncronqvist6658]

Hi, great vid. Do you know the differences between an oval chainring and a regular? Or is it just to try it and use personal preference?

[@DylanJohnsonCycling]

The studies on oval rings are pretty mixed. Some show benefits and others do not although most of the positive studies are funded by companies that sell oval rings.

[@sebagesche]

My cx national is tomorrow :), anyways thank you xD

[@classactracing]

LOL #crossiscoming. Is it safe to use #crossisboss now?

[@erezsimon6949]

COOL

[@ericweaver3057]

Late sept 2022 #cxishere

[@bikeste]

Great video and content. Quick question. My schedule does not allow any cycling 3 days before my weekly cyclocross event, but two days before I am totally open. Is 2 days before a cyclocross race too early to have an intense interval session? Obviously, I would rest the day before the race.

[@DylanJohnsonCycling]

I would do the intensity session 4 days before. You could do openers 2 days before and then easy the day before as well. You may want to experiment with both.

[@bikeste]

@@DylanJohnsonCycling Thanks!

[@007StarKiller]

Great video as always! I have a quetion since you talk a lot about not doing more than 2 high intervals per week. Does this apply to sweet spot intervals or can I get away with 3 or 4 sweet spot intervals trainings a week?

[@DylanJohnsonCycling]

Depends on what you’re training for. From an overtraining perspective, yes you can get away with more sweet spot.

[@davehause8571]

Someone needs to re-wrap their handlebars.

[@almeidaclips1]

1st

[@benanderson4639]

Step one: Start mountain biking cuz it's way cooler. Lol. Great video!