I am very excited for this polished video highlighting 5 steps to learn to bunny hop over Cyclocross Barriers. I also share the key training tool you can use to learn to flow over things (and eventually jump, unweight and bunny-hop too!)
I am so excited for the launch of the ‘Cyclocross Mounts and Dismounts course’. It consolidates many of the drills I use to help clients learn to get on and off their bikes for cyclocross, mountain biking and other disciplines. It is also meant to help overcome bad habits and compensations that might be slowing you down after years of racing cyclocross.
Learning to Dismount and then Get back on your bike smoothly, is something that changes cycling profoundly. Mounts and Dismounts are essential skills that I believe transfers to many other areas of riding, such as cornering and wheel lifts.
This post will provide you with 3 drills to improve your cycling skills and balance. While they are not presented in the order I would always use and certainly a step (or three) beyond what a beginner may be comfortable doing they do provide you with some ideas and variations to scale back from, work towards or challenge yourself with today!
1) The Outrigger – Putting a Foot Out for balance and to ‘dab’ versus falling over or putting out your arm
2) Ratcheting – use a partial pedal stroke and move your body around while STANDING
3) The bump and run – a fun challenge that progresses your ratchets and moves you towards the track stand
Cyclocross is Hard – Racing twice a weekend and Cleaning it all up is REALLY HARD
As cyclocross season (or what we used to call Fall) starts looking more like winter in many areas it is normal to start feeling your energy for cycling decrease. Where is all the #CXISCOMING? And who stole those fresh September legs!
Regardless of where you live and how you built or failed to build your fitness for cyclocross season, it is a bold goal to take on 1, or 2 (or more!) races for 1, or 2 (or more!) months. Most of us come out of a mountain or road season and neglect to take a mid-season break or rebuild our endurance. We jump into one or two (or more) cross practices (which are races) a week plus the early season races to test our legs, get the intensity and those coveted early points.
The problem is we get tired from the repeated back to back weekends of racing. We miss our weekend fun rides, our endurance decreases, and the weather starts requiring more work to get motivated and prepared for. 1 or 2 (or more!) bikes need to be prepped before each race and repaired after each race. Then work comes Monday. This is tiring just to type!
Are you just racing too much? Re-Focus on The Goal
If your goal was to race until a certain race then that may still be possible. Take a week off hard efforts. That includes cross-practice, zwift, weekly races, and group rides. Go to bed early and do only easy workouts all week. If you have to race on the weekend consider doing only one of the days. If you can get a weekend off. Stay home and get a hard workout in focused on your limiters but not so hard that you are very fatigued. Finish knowing you could do another. The other day should be a longer (whatever that means for you) workout perhaps 90-180min as a rough range. This should make next week and next races go much better. If there is no obvious reason to race twice weekly (including weekly races) than stop doing that and focus on the key races remaining on your calendar.
Getting your indoor training environment setup to make workouts quick and get to sleep earlier will help with short days. Many athletes forget that they can ride indoors and outdoors and don’t put the preparation work in to make sure they have options. Riding outdoors all fall means a lot of cleanups and, eventually, a loss in quality if the weather is always cold and rainy.
Keep focused on recovering from the weekends, perhaps add an extra day easy and reduce intensity days to one mid-week workout plus the racing on the weekend. Skill workouts, especially if limited by your mounts/dismounts or cornering can still be done but, again, watch adding too much intensity. Mud/rain preparation is valuable BUT don’t overdo it, especially after you have done a few of these workouts and races.
Are you racing without a goal?
If you did not have a big goal race or end date for the season then this may be part of why you are feeling slightly off/tired/sad/unmotivated.
How would you feel if you ended the season now?
What are the positives of doing this?
Are there any downsides?
Why race yourself into deep fatigue and low motivation for no reason?
When You do call the season make sure you give yourself a break
As a busy, working person you likely don’t need an extended offseason but simply going back to light and varied workouts without racing, competition and travel will have you feeling better and provide for mental recovery quickly.