Barrie
Clarke has been one of Britain’s top cyclo cross races for many years,
and he is about to show us the tricks of trade to make your mud plugging more
successful;
It all started out as an odd ball way for road racers
to keep fit in the winter, cyclo cross that is; but that was way back in the
days of Oz gears and black and white, today it’s a serious and fun sport,
which is definitely on the up.
By the time you read this article the cross season will have already started,
and many of you may well be considering a venture into the skinny tyre versus
mud sport of winter. For some of you it will undoubtedly just be a way to
pass the boredom of winter months, and to keep in trim for the summer season
of racing. For others it may be a whole lot more serious, and for maybe even
more of you it may offer a way into competitive massed start sport. Either
way by taking good note of former double national champ Barrie Clarke’s
tips and techniques the whole thing will be a far more enjoyable and successful
experience.
There’s no doubt about it; cyclo cross is one of the most fun, and one
of the easiest ways to get into of cycling’s competitive disciplines.
Anyone can do it; races only last an hour – which is within the bounds
of most occasional cyclists. There are plenty of local events, you don’t
need to be in a club or have a licence, no need to enter ahead, you can ride
more or less any bike, take it at your own pace – and still be part of
the race with other riders.
Watching a cyclo cross race can be fascinating; especially when you see a
master such as Barrie in action. And he is about to impart those hard earned
years of experience upon us, so read on and take note, and you’ll be
sure to be ploughing through the field with much more ease.
Getting set
Background
Cyclo cross races are only about an hour long, but
they are very intense.
This means that you don’t have to worry too much about endurance training,
though
depending on what you intend to achieve will ultimately decide on your preparation.
Anyone with basic bike fitness should be able to ride for an hour at a reasonable
intensity. Though if you want to do well, or suffer less, then you should
do some specific training; most of my cross-dedicated training is done by
turbo trainer intervals, which keeps me in the warm and maintains my intensive
edge. I also do a reasonable amount of road and mountain biking too, though
not especially structured towards cross, just for general conditioning.
Technical
You really should work on the technique side of things.
It will make a huge difference. I do lots of early season technique work,
and then the racing it’s self more or less takes care of the maintenance.
First of all you should get used to riding skinny tyres off road, this will
really brush up your bike handling skills – if you have a mountain bike
then get some 1.5” tyres on and get into the mud. You also need to work
on getting on and off the bike, and find the most efficient way to carry your
bike – this is different for everyone; for me I tuck my arm under the
down tube and hold the bars. But be aware of getting snagged on trees and
tings. The main principal to get used to is keeping up a constant momentum,
that’s what cross is about – not slowing too much, and not stopping.
Practical
Budgets and intentions will determine what equipment
choices you make. If you intend to take it seriously then you really should
go for a dedicated cross bike, and there are plenty around at a reasonable
price these days. I tend to use old style calliper brakes – you don’t
need them to stop with, just slow down, a double 36/46 chainset (lower than
most), SPD pedals, wide tyres, and set up my bike slightly lower all round.
You can easily get away with a mountain bike by ditching all the gizmos and
adding 1.5” tyres, though on the whole it will not be as fast as a dedicated
cross bike. As for spares and spare bikes; well it can get costly, but then
again if you’re travelling to an event and paying fees you should make
sure you don’t waste your time by blowing out first lap or having to
clean your bike every lap. If you can have an old mountain bike or something
as a spare then it’s worth the effort – or failing that maybe a
spare pair of wheels.
Pre race
Background
Cross races start fast, and stay that way, and the
weather is usually cold, so you really need to warm up well. I tend to get
to a race at least 2 hours before the start. My warm up is more like a track
athletes than a cyclists, which is not only a physical thing, I’ve always
done it this way so it’s become a mind thing as well, and it would probably
effect me if I didn’t do it.I do plenty of on the bike warming up when
I’m checking out the circuit. Then I go back to the car, or find a secluded
spot and do plenty of stretching, then follow this up with come very fast
running on the spot. This may look odd, but it works for me. I try to stay
warm and keep moving as much as possible
right up to the start of the race.
Technical
Always allow plenty of time to check out the course,
it will pay off. Start by checking out the race schedule – there will
probably be other races on which will keep you off the course, so be sure
to know when the gaps are between races and use them well.
I always look for the fastest line, which is often not the obvious one. Look
for other less obvious lines, they do exist. Make sure that you have a couple
options of tacking different sections, because when there are other riders
around, or it gets chewed up everything can be different.
Memorise and practise these sections over and over again until you know what
you will be doing under pressure, what gears you need to use, when and where
to get off, escape routes etc. Also be sure to make a good note of the start
section, which is often off the circuit, and decide on the right gear selection
for a fast start and follow on.
Practical
Make sure that your equipment is all working well,
that your tyres don’t have cuts of thorns, and that you allow plenty
of time to lube and clean up after your warm up. If you have spares. Spare
bikes make sure you know where the pits are, and that they are there in time
and are ready for fast usage – gears selected, skewers open etc, and
if you have a helper then make sure they know how to tell if you need a change
over.
Nutritionally I tend to have a normal breakfast, then eat a GO bar or similar
and an energy drink a couple of hours before the start, and just sip away
at a PSP drink up until the race. I’m also careful to stay warm right
up until the final minute or so before the start, this can be crucial, especially
if it’s wet – so have spare shoes and clothes to get into too.
In action
Background
In your pre racecourse check you should have really
paid a lot of attention to the start section. This is often off the main circuit,
so be sure to take note this. Even if you’re just along for the ride
a fast start is really important. It’s usually like the charge of the
Light Brigade, and with good reason. In those opening minutes you can lose
huge amounts of time. Somewhere after the start things will funnel out, if
you lose a couple of seconds at the start then when you reach these sections
you’ll be maybe ten places down, and even queuing behind the stampede.Get
as close to the front of the start grid as possible. Maybe even get someone
to hold your bike while you keep warm, be in the right gear and concentrate
of the starter, things often get off before the flag hits the ground, so be
ready, but not so ready that you jump the gun and get sent to the back!
Technical
Cyclo cross is really a rider to rider close in racing
sport, which if you’re new to it may be intimidating, but for me it’s
the best part of it. You should really think about what you’re doing
and take notice of the riders around you. The main principle I apply is to
keep up my speed, and to ride as much as I possible can – which is why
I use lower gears than most.The way to move up is to get in to a group, and
race within that group, take your time, and try to move up to other groups
when you get the chance. If you
try to be first in to technical or tricky sections you’ll save a lot
of time and energy, and may be able to get on to the back of the stragglers
in the group in front.
Practical
If you’re in a close or competitive situation be sure to keep your head. You should have made sure you have most options covered in practice. But maybe sit behind your opponents for a while, see if they have any better lines, or where they have not seen the faster line try and keep that one up your sleeve until you need it. By having a rideable line up a run up you may be able to pull it out of the bag on the last lap to open a gap – which is how I got my medal in the nationals this year.
Barrie’s top cross tips
Build up
ÿ Find a small and technical circuit close to
home and race at it to build technique and intensity.
ÿ Running is great for fitness, but you really don’t do that much
of it in a race, so focus on the bike riding.
ÿ Look out for local evening cyclo cross training events – like
at Crystal Palace, they’re fun, keep you fit and are great places to
learn.
Pre race
ÿ Watch other riders and take note of their pre
race check outs and warm up lines. They may well find something you haven’t
seen – the same applies to watching other races on the circuit.
ÿ Try and have spare shoes and clothes for your warn up, there’s
nothing worse than wet shoes and shorts.
ÿ If you are using SPD’s make sure to keep then clean and lubed.
They clog easily, maybe even cut away some of the tread from around your cleats
to help clearance. Also if there are muddy run ups consider studs in the front
of your shoes.
The race
ÿ If you feel yourself going in to lactate after
a fast start ease off and recover, but try to make the effort to keep close
to the front on tricky sections.
ÿ Take note of the regulations – bigger races do not allow you to
take drinks, change equipment outside of the pits – and you cannot use
MTB’s in national races.
ÿ Keep an eye on other riders and what they do, but don’t be a sheep.
Keep your head and stick to your plan and lines unless you see their lines/techniques
work better.
