Cyclocross 101, Warmups, Skills, Getting over a Crash

Today we discuss your questions about Cyclocross, cyclings fall/winter discipline.

We discuss:
– what is cyclocross – Check out Peter’s Cyclocross Course on the RL Connection Bike Skills Site 
– Warming up and course preview
– what is skill practice for cyclocross
– dealing with double race weekends
– some easy tips/tricks and hacks to make your weekend and riding better

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•  rehearse in your workouts!
• depends on the weather, your expo setup and pre-ride windows/needs

•   Think about the demands of race day in your workouts!
• Typical pre-ride then change/clean and then ride the trainer for specific warmup 15-30min w. 3-5 x 45sec (or your preferred wu!)
• check out online video/photo/preview / social media of course setup

•  feeling awkward riding offroad then ride offroad more!
• Check out the Ryan Leech Connection for Skill Help 
• Check out Peter’s 5 steps to Barrier Hop to progress your hops 

•  somewhat subjective if HIGH exertion/breathing rate/emotion/arousal then likely good to spin down for 5-10 min
• if racing the next day spin down for a while.
• Generally, avoid abrupt changes like a sprint finish to driving home for hours sitting in car!

•  concussion protocol might be a nice way to think of a return to the sport generally
• slow first, get in successful rides wanting more

•  consider why racing twice in a day
• consider why racing double weekend – cleanup , downtime, when can be recovered/train n ext (when are important events)
• cooldown, fuel pre/post and later again meal, bike cleanup at venue if possible (esp. if in a condo or hotel)