Zoe Fitness | Personal Coach

Cyclocross Skill Tips and How to Videos:

 

 

 

Cyclocross Training

Dismounts:

When approaching a running section, eyes should be looking forward, and your left foot down.

1. Remove your right foot from the pedal and swing the right leg over the rear wheel.  Bring the right leg forward between the frame and the left leg.
2. Simultaneously, release the handlebars with the right hand and grab the middle of the top tube.
3. Just as your right foot is about to make contact with the ground, flick the left foot out of the pedal.
4. Pick up the bike with your right hand;
5. Plant the middle of the top tube on your shoulder;
6. Let go of the down tube,
7.  Reach under it to grab the left side of the handlebars, near the shift levers.
8. Remove your left hand from the bars and run.

 

For a lift over an obstacle, it is recommended to dismount as before but take your right hand off the bars, grasp the top tube in front of the tip of the saddle.  Do the rest of the dismount but maintain a grip on the left side of the handlebar and the top tube, pick the bike up and over the obstacle.

 

Make sure you practice before you race!!

 

Remounts:

1. Take the bike off your shoulder by grabbing the left side of the handlebars with the left hand.
2. Move the right hand from the bars and grasp the middle of the down tube
3. Move the right hand from the bars and grasp the middle of the down tube;
4.  Then slide the bike off your shoulder and
5. Gently place the wheels on the ground, pointing in the direction you want to go.
6. Take the right hand off the down tube and grasp the right side of the handlebars.
7. Always looking forward, take a few quick steps and leap off the left foot with just enough height to clear the saddle, landing the inside of the right thigh and slipping smoothly atop the saddle.
8.  Find the pedals, insert your feet and ride fast!

 

Nor-Cal Cycling does a great job demonstrating Dismounts and Remounts in Cyclocross.

Remount the bike bike landing on your Inner Thigh, and then, slide to the center of the saddle.  Do not land on the saddle = Ouchie.  In the video below, they recommend that you practice landing on your inner thigh walking slow the first few times and then, progressing the speed, until you are able to do it at the same speed at which you will be racing.

In Velo News there is a great exaggerated video to landing on the inner thigh and then, rolling center.  Follow the link.

Georgia Gould does a great job explaining dismounts, and how to carry the bike through running segments.  She runs her hand through the down tube and grabs onto the inside handlebar to stabilize the bar.

 

Real Cross Junkie has 2 great videos:

 

Part I clearly demonstrates mounting and dismounting the bike for Cyclocross.
http://youtu.be/_ihR_PjNfYo

In Part II, he clearly demonstrates shouldering; the two ways to grab the bar for longer running sections; you will want to try both ways, and see which way works best for you.

http://youtu.be/fl-QkCAevSU

If  it’s confusing on how to carry your bike please consult: Velo News How to Carry a Cross Bike, for clear explanation on suitcase-ing and shouldering your bike.

Good Luck and Have Fun!

Coach Zoe