Cyclocross: A Fun & Effective Way To Maintain Winter Fitness

If you're looking for a way to maintain your fitness and intensity through the winter, then it might be time to consider cyclocross. In this article, Nik Cook explains everything you need to know to get started in cyclocross racing.

If you’ve read my blog on Rethinking Your Winter Bike Training, you’ll know that, for the vast majority of riders, maintaining intensity in your training through the winter rather than just riding out steady “base miles”, is the way to stay healthy, motivated and be in top shape for the spring. 

You could get that intensity through interval sessions or virtual racing but I’d argue, in terms of fun, motivation, and effectiveness, pinning on a number and racing for real is hard to beat. If you’re lucky enough to have an indoor velodrome near you, that’s a great winter racing option but, if not, I can almost guarantee that there will be a cyclocross league taking place near you. 

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Why cyclocross?

In short, it’ll make you a better bike rider in terms of fitness and bike handling skills. It’s no coincidence that three of the most exciting and versatile riders in the pro peloton, Mathieu van der Poel, Wout van Aert and Tom Pidcock, all come from a cyclocross background and continue to race every winter.

The on/off and stop/start nature of the racing effectively makes the whole thing an unbeatable interval workout and, because of the ever-changing terrain, it’ll challenge your body and develop your balance and bike handling in a way no other form of cycling can. 

It’s fun -there’s a childish joy in careering around in the mud!

It’s one of the most accessible forms of cycle sport, with racing for all levels and the whole family taking place during the course of a typical morning’s racing.

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When and how?

The cyclocross season kicks off in September. To find out about leagues and races near you, have a look at your national governing body’s website - such as USA Cycling or British Cycling. You can also try getting in touch with local clubs and/or chatting to your local bike shop. 

It’s then a case of just turning up on the day. In the UK, for most regional races, you don’t need a race license as you can just purchase a day license. Entry fees are super low, so, even if you get hooked and end up racing every weekend, it won’t break the bank. 

What bike/kit do I need for cyclocross?

Although I’d never try to dissuade you from the pleasure of buying a new bike if you already own a mountain bike or gravel bike, most local events will allow you to race on it and this will allow you to get a feel for the sport.

If conditions are dry and the course isn’t too technical, you could even probably get away with using your road bike if you can squeeze some 28mm+ tires in. 

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If you already ride on the road, you’ll be able to use most of your clothing and kit for cyclocross but there are a few items, such as shoes and pedals, that, unless you also ride MTB or gravel, you might need to buy.

What’s a cyclocross race like?

Cyclocross takes place in off-road venues such as public parks and other open spaces. Surfaces can include grass, mud, gravel and sand. Courses are short and winding (1-3km in length), enabling multiple laps to be completed within a set time (30-60 minutes depending on age and ability). 

Courses often feature obstacles such as hurdles and sand pits, forcing riders to dismount and carry or run with their bikes. Some courses are more ‘technical’ than others, featuring tight single-track trails, tree roots and other obstacles. 

Because of the multi-lap format, even if you’re not at the sharp end of the field, you’ll find your own races within the race, battling with riders of similar ability and against the challenges of the course.

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Be prepared for a fast start but try to settle into your own pace and rhythm. Especially in muddy conditions, stay calm and relaxed, and don’t take things too seriously. Sliding about and having the odd tumble is all part of the fun. If you get frustrated, you’ll only make things worse. 

I did a cyclocross race a few years ago in the UK and, on the course, there was an off-camber section that, lap after lap, I took a tumble on. The more times I crashed, the more the number of spectators built up but, when I did finally nail it, the cheers and round of applause I received put a huge smile on my face. 

Is there any training or preparation I should do beforehand?

Don’t overthink it and, especially if you already ride some MTB or gravel, just turn up and give it a go. 

If you do want to do a bit of preparation, focus on some of the key skills that you might not have from your regular riding. Top of my list would be learning to dismount and remount fluidly. 

Check out this video and then spend a bit of time practicing. 

In my next blog, we take some time to look back to move forwards. How has your cycling year gone? Did you meet your goals? What went well and what could be improved upon? What are your targets for 2025 and how can you plan your autumn/winter training to improve your chances of hitting them?