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Cyclocross Training in just 6 hours a week

Cyclocross Training for the Busy Cyclist

Is there anything more fun come fall than joining the local cyclocross series? Are you hesitant to join in the fun because you just don't know how to fit cyclocross training into your busy schedule? We understand; the prospect can appear daunting when there's work, kids, and countless other commitments. However, you don't have to find THAT much time to train - you just have to train efficiently. Read our cyclocross training guide to learn how to get in competition shape in just 6 hours of training a week - whether you're just a beginner when it comes to cyclocross, or you've been racing for years.

Monday

Competition happens on the weekends, so allow Monday to be your rest and recovery day. For some, this will mean leaving the bike in the garage. For others, an easy 45-minute recovery ride will be just the ticket.

Tuesday

On Tuesday, beginners and intermediate riders should start out with a 20-minute run in the morning or during lunch. Throughout the season you should increase the time of this run - increasing in increments of 5 minutes is what we recommend. Later in the day, you may want to do some combined running and riding. For example, see if there's a cyclocross training route nearby that allows you to ride on road and run on a trail. However, if you're still feeling the weekend race, make sure to take it easy on Tuesday. Training while tired will only lead to over-training. Believe it or not, with something as intense as cyclocross, recovery can be more important than training.

Wednesday

On Wednesday, kick it up a notch. Do two rides at race pace with a rest period in between. We suggest 20-25 minutes with 10 to 20 minutes of rest in between. Consider doing pyramid intervals for this training session. This style of training starts out with 1 minute work / 1 minute rest, then builds to 2/2, 3/3, 4/4, and finally 5/5 before descending to 4/4, 3/3, 2/2, 1/1. However, make sure you don't train more than 3 hours, and no more than 1 hour at max intensity.

Thursday

If you've got a race on Saturday, or both Saturday & Sunday, this should once again be a day of rest for you - with at most a 45 minute recovery ride. However, if you're only racing on Sunday you can consider repeating the training regimen from Tuesday. If you're a beginner or intermediate cyclocross racer, you may actually benefit from skipping the fitness workouts on Tuesday and Thursday and instead working on skills development like transitions, cornering, and sand riding. One day of intense fitness training a week is plenty for those starting out in the sport.

Friday

Racing on Saturday? Do a couple of high-cadence openers. Openers are two to three five minute efforts with rest in between. Work at high cadence to get your cardiovascular system working without overtiring your legs. The time for this training should be about an hour. If you're racing on Sunday, take today as a rest day.

Saturday

Sunday racers will do their high cadence openers today. Racers should be on the course an hour before race time for a warm-up. Complete 2 laps of the course at 85% effort as a warm-up and bike check. Make sure to finish these laps fifteen minutes before the race starts, and consider downing an energy gel. If you're racing the next day as well, post-race consider going for a 20-40 minute spin.

Sunday

If this is your second day racing, get things moving again with a 20 minute spin before heading out to the race, and then use the same warm-up as the previous day.

Remember - rest is key! Don't overdue it and you'll watch your fitness steadily improve throughout the cyclocross season.

Liv Brava SLR

$1,995.00

The Liv Brava SLR is a women's-specific cyclocross bike that's all about performance and versatility. The frame's lightweight and high-performance, yet stable geometry creates a versatile combination that can bring you to your edge and beyond. Race it during 'cross season, grit your teeth and take it up grueling dirt climbs, or take it on an adventure in all kinds of conditions over mixed terrain. The lightweight, responsive ALUXX SLR alloy frame features an OverDrive steerer for precise handling. Made for approaching barriers and run-ups with confidence, the top tube is shaped for mount and dismount ease as well as shouldering comfort. SRAM's Apex 1x11 drivetrain offers a wide gear range with simple, crisp shifts, and the Apex hydrauilc disc brakes deliver reliable stopping power in all conditions. Other features like its D-Fuse seatpost, 15mm front thru-axle, and dual water bottle mounts help make it smooth and comfortable for longer rides.

Liv Brava Advanced Pro 2

$2,500.00 $3,000.00 17% Off

DESIGNED TO HELP YOU REACH THAT PODIUM, THE BRAVA ADVANCED PRO IS AN AGILE RACE BIKE CREATED TO PROVIDE EXCEPTIONAL HANDLING AND MAXIMIZE ACCELERATION. KEY PERFORMANCE FACTORS Built to Perform Advanced-Grade Composite open triangle frame design makes shoulder carrying easy, while the V-shaped down tube efficiently sheds mud. Commanding Control OverDrive 2 steerer combined with a D-Fuse seatpost offers a lightweight, responsive and agile ride with precise steering. Race Ready Tubeless set-up, 1x drivetrain and up to 45mm tire clearance makes this lightweight race machine daring enough to take on any cyclocross course. TECHS & FEATURES: ADVANCED COMPOSITE TECHNOLOGY Liv’s High-Performance Grade raw carbon material is used to produce this frameset in our own composite factory. Using state-of-the-art materials and manufacturing techniques, Liv’s Advanced-Grade Composite frames are designed to offer lightweight and stiffness with optimal compliance. D-FUSE SEATPOST The proprietary "D" shaped composite seatpost damps vibration, resulting in a smooth, compliant ride. OVERDRIVE 2 The most advanced steerer tube technology in today’s Liv and Giant bikes. Designed to offer unprecedented front-end steering performance, the system’s oversized headset bearings (1 1/2" lower, 1 1/4" upper) and tapered steerer tube work in harmony to provide supreme steering stiffness.

Liv Brava Advanced Pro 2

$2,950.00

Designed to help you reach that podium, the Brava Advanced Pro is an agile race bike created to provide exceptional handling and maximize acceleration.

Giant TCX Advanced Pro 2

$3,000.00

IN CYCLOCROSS RACING, EVERY ADVANTAGE COUNTS. FAST STARTS, TIGHT CORNERS, TOTAL CONTROL ON DIRT, SAND AND MUD. PROVEN THROUGH YEARS OF PRO WINS AND PODIUM PLACINGS, THE LATEST TCX ADVANCED PRO IS FASTER AND SMOOTHER THAN EVER. KEY PERFORMANCE FACTORS Elite level efficiency Advanced-grade composite frameset is 17.5 percent lighter than the previous generation while retaining its best-in-class torsional/pedaling stiffness. Total control Integrated disc brake technology with flat mounts and thru-axle hubs, combined with tubeless-ready Giant WheelSystem, delivers added control in variable conditions and all types of weather. Smooth ride quality D-Fuse composite seatpost helps absorb bumps and vibrations, and you also have the option to switch to a standard 30.9mm round or dropper post depending on your riding style and terrain. TECHS & FEATURES ADVANCED COMPOSITE TECHNOLOGY Giant’s High-Performance Grade raw carbon material is used to produce this custom frame material in our own composite factory with a high stiffness-to-weight ratio. The front triangle of these framesets is assembled and molded as one continuous piece in a proprietary manufacturing process called Modified Monocoque Construction. D-FUSE TECHNOLOGY The D-Fuse seatpost and handlebar were designed to function as a system, absorbing road shocks and vibrations so you can ride farther, faster. OVERDRIVE 2 The most advanced steerer tube technology in today’s Giant bikes. Designed to offer unprecedented front-end steering performance, the system’s oversized headset bearings (1 1/2" lower, 1 1/4" upper) and tapered steerer tube work in harmony to provide supreme steering stiffness. TUBELESS SYSTEM Fewer flat tires. Greater traction. Less rolling resistance and a smoother, faster ride. Giant’s Tubeless System makes it easier than ever to experience all these benefits.

Giant TCX Advanced Pro 1

$3,850.00 - $4,200.00

In pro cyclocross racing, every advantage counts. Fast starts, tight corners, efficiency and control through dirt, sand and mud. Proven by top World Cup pros for years, the legendary TCX gets a reboot this year with some key updates to make it faster and smoother than ever. Pro cyclocross racers settle for nothing less than perfection, and this is the machine that meets their demands. The all-new TCX Advanced Pro features a redesigned, superlight Advanced-grade composite frame that’s handcrafted with race-proven geometry and asymmetrical chainstays for optimal power transfer. Its D-Fuse composite seatpost helps smooth out bumps and vibrations with an innovative D-shaped shaft. New for this year is the option to use a 30.9mm round standard or dropper seatpost instead depending on your riding style and terrain. Other innovations include a lightweight composite WheelSystem and tubeless tires right out of the box; flat-mount disc brakes; and 12mm front and rear thru-axles for total control and fast cornering, sprinting and climbing in all conditions. Lighter and more efficient Advanced-grade composite frameset is 17.5 percent lighter than the previous generation. The frame is now 850g versus 1050g, and the fork is 400g versus 460g. Frame and fork torsional/pedaling stiffness remain the same. Total control Integrated disc brake technology with flat mounts and thru-axle hubs, combined with tubeless ready Giant WheelSystem, delivers added control in variable conditions and all types of weather. Smooth ride quality D-Fuse composite seatpost helps absorb bumps and vibrations, and new this year is the option to switch to a standard 30.9 round or dropper post depending on your riding style and terrain. Most Advanced Pro models come with a new full-carbon D-Fuse SLR seatpost.

Trek Boone 6 Disc

$4,029.99

Boone 6 Disc is a carbon cyclocross race bike that's built for crushing any CX course—even the most legendary on the UCI circuit. The sleek, lightweight carbon frame has terrain-smoothing Rear IsoSpeed and is trimmed with parts that perform in any conditions, like a robust GRX drivetrain, vibration-absorbing handlebar, and powerful disc brakes that deliver stopping power on bumpy, muddy terrain. It's right for you if... Your happy place is in mid-air bunny hopping over barriers, and you race every course in pursuit of that top spot on the podium. You want a high-end CX race bike designed to help you get there and look great doing it. The tech you get A svelte, ultra-lightweight 600 Series OCLV Carbon frame with Rear IsoSpeed for comfort and traction, hidden cable routing for added protection from the elements, a Trek IsoSpeed Cross carbon fork, 1x11 Shimano GRX drivetrain, Bontrager Elite IsoZone handlebar, and powerful flat-mount hydraulic disc brakes that provide precision stopping power in even the messiest conditions. The final word If you love crushing frites almost as much as crushing flyovers, Boone's the bike for you. It's made for pure speed and podium-topping performance on every section of course, in any conditions. Why you'll love it - Shimano GRX is designed specifically for rough rides—you get great chain retention and a better grip on the hoods and levers - This bike was designed with input from cyclocross royalty, including World Champion Sven Nys and U.S. National Champ Katie Compton - Rear IsoSpeed cuts down on the fatiguing impacts of rough courses and increases compliance, giving you more traction when it matters - Boone's cross-specific geometry and tube shapes make shouldering easy so you can dominate all aspects of a race, including run-ups - Carbon rules on the cross course—it's lighter, more forgiving, and more efficient than aluminum

Giant TCX Advanced Pro 1

$4,300.00

Proven through countless pro wins, this lightweight composite cyclocross bike delivers quick acceleration, smooth handling and total control on dry pavement, loose dirt, deep sand or slick mud—everything you need to aim for the podium. ELITE LEVEL EFFICIENCY - Advanced-grade composite frameset is 17.5 percent lighter than the previous generation while retaining its best-in-class torsional/pedaling stiffness. TOTAL CONTROL - Integrated disc brake technology with flat mounts and thru-axle hubs, combined with tubeless ready Giant WheelSystem, delivers added control in variable conditions and all types of weather. SMOOTH RIDE QUALITY - D-Fuse composite seatpost helps absorb bumps and vibrations, and you also have the option to switch to a standard 30.9mm round or dropper post depending on your riding style and terrain. ADVANCED COMPOSITE TECHNOLOGY - Giant's High Performance Grade raw carbon material is used to produce this custom frame material in our own composite factory with a high stiffness-to-weight ratio. The front triangle of these framesets is assembled and molded as one continuous piece in a proprietary manufacturing process called Modified Monocoque Construction. OVERDRIVE 2 - The most advanced steerer tube technology in today's Giant bikes. Designed to offer unprecedented front-end steering performance, the system's oversized headset bearings (1 1/2" lower, 1 1/4" upper) and tapered steerer tube work in harmony to provide supreme steering stiffness. COMPACT ROAD DESIGN - Introduced by Giant with the professional Team ONCE in the 1990s, Compact Road revolutionized the look and feel of high-performance road bikes forever. A downward sloping toptube (from the headtube to the seattube) creates smaller front and rear triangles for a lighter, stiffer bike. It also makes it easier for riders of all sizes to have a perfect fit. TUBELESS SYSTEM - Fewer flat tires. Greater traction. Less rolling resistance and a smoother, faster ride. Giant's Tubeless System makes it easier than ever to experience all these benefits.

Liv Brava Advanced Pro 1

$4,800.00

DESIGNED TO HELP YOU REACH THAT PODIUM, THE BRAVA ADVANCED PRO IS AN AGILE RACE BIKE CREATED TO PROVIDE EXCEPTIONAL HANDLING AND MAXIMIZE ACCELERATION. KEY PERFORMANCE FACTORS Built to Perform Advanced-Grade Composite open triangle frame design makes shoulder carrying easy, while the V-shaped down tube efficiently sheds mud. Commanding Control OverDrive 2 steerer combined with a D-Fuse seatpost offers a lightweight, responsive and agile ride with precise steering. Race Ready Tubeless set-up, 1x drivetrain, and up to 45mm tire clearance makes this lightweight race machine daring enough to take on any cyclocross course. TECHS & FEATURES: ADVANCED COMPOSITE TECHNOLOGY Liv’s High-Performance Grade raw carbon material is used to produce this frameset in our own composite factory. Using state-of-the-art materials and manufacturing techniques, Liv’s Advanced-Grade Composite frames are designed to offer lightweight and stiffness with optimal compliance. D-FUSE SEATPOST The proprietary "D" shaped composite seatpost damps vibration, resulting in a smooth, compliant ride. OVERDRIVE 2 The most advanced steerer tube technology in today’s Liv and Giant bikes. Designed to offer unprecedented front-end steering performance, the system’s oversized headset bearings (1 1/2" lower, 1 1/4" upper) and tapered steerer tube work in harmony to provide supreme steering stiffness.

Giant TCX Advanced Pro 0

$5,900.00

In pro cyclocross racing, every advantage counts. Fast starts, tight corners, efficiency and control through dirt, sand and mud. Proven by top World Cup pros for years, the legendary TCX gets a reboot this year with some key updates to make it faster and smoother than ever. Pro cyclocross racers settle for nothing less than perfection, and this is the machine that meets their demands. The all-new TCX Advanced Pro features a redesigned, superlight Advanced-grade composite frame that’s handcrafted with race-proven geometry and asymmetrical chainstays for optimal power transfer. Its D-Fuse composite seatpost helps smooth out bumps and vibrations with an innovative D-shaped shaft. New for this year is the option to use a 30.9mm round standard or dropper seatpost instead depending on your riding style and terrain. Other innovations include a lightweight composite WheelSystem and tubeless tires right out of the box; flat-mount disc brakes; and 12mm front and rear thru-axles for total control and fast cornering, sprinting and climbing in all conditions. KEY PERFORMANCE FACTORS Lighter and more efficient Advanced-grade composite frameset is 17.5 percent lighter than the previous generation. The frame is now 850g versus 1050g, and the fork is 400g versus 460g. Frame and fork torsional/pedaling stiffness remain the same. Total control Integrated disc brake technology with flat mounts and thru-axle hubs, combined with tubeless ready Giant WheelSystem, delivers added control in variable conditions and all types of weather. Smooth ride quality D-Fuse composite seatpost helps absorb bumps and vibrations, and new this year is the option to switch to a standard 30.9 round or dropper post depending on your riding style and terrain. Most Advanced Pro models come with a new full-carbon D-Fuse SLR seatpost.

Liv Brava Advanced Pro 0

$5,900.00

Designed to help you reach that podium, the Brava Advanced Pro is an agile race bike created to provide exceptional handling and maximize acceleration.

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