So you wanna race Cyclocross but you have no idea how to train for it!!

 

 

You have probably watched a lot of cyclocross on TV over the past few years and maybe you finally have to scratch that itch and give it a go...but you have no idea how to train.....well we spoke to a few of our sponsored team rider and asked them the best training ideas for a newbie to the sport of cyclocross but with some cycling experience - let's just make you a white sock wearing roadie that's been romanced by Van der Poel.

With the Cyclocross season in Australia and New Zealand about to start here's an 8 week training program to get you off to a solid start.

 

Also this season Zeffz is proud to be the title sponsor of the NSW-ACT state cyclocross series and we will providing prizes for all grade and categories - so who knows... you might be winning a few prizes of you follow our riders programs. 

Goals:

  • Improve technical handling (off-road, dismounts, remounts)

  • Build anaerobic and VO2 max power

  • Increase running strength and off-the-bike agility

  • Get familiar with race-specific intensity and tactics

WEEKLY STRUCTURE (approx. 6–8 hrs/week)

Day Workout
Monday Day off or optional coffee recovery spin (30–60 min Z1)
Tuesday CX Skills + Intervals (1.5 hr)
Wednesday Endurance Ride (1.5–2 hr Z2)
Thursday Running + Strength with some in Gym workouts (~45 min)
Friday Skills Recovery Ride (1 hr Z1)
Saturday Race Simulation / High-Intensity (1.5 hr)
Sunday Endurance or Trail Ride (2+ hrs) - ride with your mates and don't think racing.

WEEKLY DETAILS (Weeks 1–8)

Weeks 1–2: Foundation + Basic Skills

  • Focus: Mounts/dismounts, cornering, barriers, off-road riding

  • Intervals: 3x5 min at threshold (Z4), 3 min rest

  • Run: 2 x 5 min easy runs; add 3 sets of stairs or hill sprints

Weeks 3–4: Technical Build

  • Add sand( not much sand in Aus), mud, or grass sessions

  • Intervals: 4x3 min VO2 max (Z5), 3 min rest + 3x10 sec sprints

  • Strength: Core, bodyweight lunges, squats, single-leg drills

Weeks 5–6: Race Simulation Focus

  • Do mock races or hot laps on a short CX loop

  • Intervals: 2x8 min race-pace efforts with dismounts/remounts

  • Add run-ups: 3x30 sec steep hill run, bike on shoulder

Weeks 7–8: Sharpening

  • Intervals: 5x1 min full gas, 2 min rest (neuromuscular)

  • Short races or group CX sessions encouraged

  • Taper intensity slightly in final days before your race

Equipment & Practice Tips

  • Use your CX bike (or gravel/MTB) on grass, mud, and sand

  • Practice barriers and mounts weekly

  • Lower your tire pressure for better grip (often 25–30 psi)

  • Get used to cornering with minimal braking

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