Strength, power and flexibility exercises for cyclocross : Tune your body to be at your best on race day

by Jon-Erik Kawamoto

Cyclocross is a different beast. Not only do you need a good pair of lungs and heart to sustain an hour’s work, you need the strength and power to sprint up muddy slopes and run with a shouldered bike Aiming to have a successful and injury free-season in this event requires a multidisciplinary approach.

The top cyclocross athletes realize the importance of performing extra exercises and stretches to complement the aerobic component of training. Three-time Olympian and five-time national cyclocross champion, Geoff Kabush supplements his aerobic training with gym exercises. “I try to focus on specificity of movement when working on strength exercises,” says Kabush. “I try to mimic the movements on the bike as closely as I can in the gym.” Cyclocross can have some nasty conditions and be very dynamic, which requires tremendous core strength and stability for full-body and bike control. Kabush performs upper-body strength exercises to ease the shouldering and carrying of his bike and also includes lower-body strength and power exercises to help him generate force in boggy conditions.

Leah Guloien, an elite road cyclist and cyclocross competitor, stresses that ankle stability is also an important factor for cyclocross athletes due to running on uneven and rough terrain. In addition to performing upper- and lower-body strength exercises, Guloien says that she performs anti-rotation-type core exercises to help her improve core stability and core control on the bike. “I think it’s important to keep the body balanced to prevent injury,” states Guloien, “so I’ll spend time stretching several muscles in my upper- and lower-body to keep me flexible.”

The exercises below have been chosen to have much athletic transference to cyclocross. The stretches can be performed daily and the strength and power exercises can be perform two or three times per week.

Deep Hip-Flexor Stretch

Why To lengthen the muscles in the front of the thigh and hip.
How Place your your right knee on a mat and place your left foot in front of you. With your chest up and shoulders back, push your hips forward until you can feel a stretch in the front of your right thigh and hip area. Hold for 30 to 120 seconds. Perform three to four times per leg.

Pigeon Pose Stretch

Why To lengthen the piriformis muscle. (an often tight muscle in the hip)
How Go into the top of a push-up. Bring your right leg forward and place it on the ground beneath your hips. Bend your left knee and place it on the ground. Slowly sit onto your right hip and continue to press your hands to the floor. You should feel a stretch in your right hip. Hold for 30 to 120 seconds. Perform three to four times per leg.

Box Jump

Why To improve explosive powerproduction ability in lower body.
How Stand in front of a 20″ to 30″ box with your feet hip width apart. Squat down slightly and swing your arms backward. Jump upward and forward. Land softly on the box in a quarter squat. Stand fully, and then step down. Repeat for five to eight repetitions. Take 60 to 90 seconds rest and perform three to five sets.

Pushup Plank with Shoulder Touch

Why To improve upper-body strength and core stability.
How Go into the top of a push-up with your hands narrow and feet out wide. Form a straight line from your head to your heels. Squeeze your butt and brace your abs. Lift your right hand off the ground and touch your left shoulder. Do not shift your hips or rotate your torso. Slowly return your hand to the ground and switch hands. Perform at a controlled pace for 60 seconds. Take 60-seconds rest and perform three sets.

Dumbbell Front Squat

Why To improve lower-body strength, core stability and upper body isometric strength.
How Hold a dumbbell in each hand in front of your shoulders and stand with your feet shoulder width apart. Squat down as low as you can and keep your feet flat on the floor. Lean slightly forward to maintain balance over your feet. Keep your knees out but not too far over your toes. Return to the standing position. Perform five repetitions, increasing your weight each set. Take 60 to 90 seconds rest and perform three sets.