Things You'll Need:
- A mountain bike, adapted road bike or cyclocross bike
- A bicycle helmet
- Solid bike-handling skills
- At least moderate fitness level
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Step 1
Watch a race to get a feel for the challenges and thrills of the sport. Contact a local bike shop or cycling organization to learn about races in your area.
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Step 2
Get the right gear. You have three basic bike options: use a cyclocross bike, an adapted mountain bike, or an adapted road bike. Cyclocross bikes are similar to road bikes, except they have wide, knobby tires, plus cantilever brakes and lower gears (See link below for how to convert your bike). Mountain bikes can be modified for cyclocross by removing the bar ends off the handlebar and replacing regular mountain bike tires with skinnier (1.5 inch) ones. You'll also need mountain bike shoes. Toe studs can be added to help you run up steep, muddy slopes.
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Step 3
Practic running. If you are not a regular runner you'll need to prepare your knees and joints for the race. There's no need to do distance training--in fact, twice-weekly workouts of one-mile each will help your legs adjust to the pounding ahead.
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Step 4
Learn to dismount. Skilled cyclocross riders are able to swiftly and smoothly dismount their bikes without slowing down. It takes practice to make the dismounts fluid. If you are right-handed/footed: Unclip with your right foot, swing it over the saddle behind you, and put it between your left leg and the bicycle. As your right leg passes your left, you simultaneously unclip your left so your right leg will touch down first. Then you hit the ground running. At this point, take your right hand and grab your top tube and lift up. Timing is everything here--you must learn to slow down enough to hop off, but not so much that you lose valuable momentum.
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Step 5
Learn to remount. After you've cleared your barrier you'll want to get back on your bike as quickly as possible. Put both hands on the brake hoods of your handlebar. As you run, take off on your left foot. Swing your right leg back over the bike. Try to jump as little as possible--just enough to clear your leg over the saddle. Some riders prefer to land with their thigh on the saddle, and then slide over on to the sit bones. Others opt to land directly on their sit bones. Experiment with the style that feels most comfortable.
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Step 6
Practice your mounts and dismounts enough so that you find your personal stride in between barriers. Like a track hurdler, you'll want to have an understanding about the number of steps you must take in between obstacles.
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Step 7
Recruit a pit crew. Check with the officials at each race to learn the rules about mechanical problems, free laps and pit crews. Most cyclocross races allow pit crews, where friends or mechanics can fix flats and replace wheels (or even an entire bike) if necessary.
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Step 8
Prepare yourself to suffer. Most cyclocross races last 30 to 60 minutes with a pace that is similar to a time trial. Racers make quick accelerations at every corner, carry their bikes up steep hills and bunny-hop over barriers. The result is an intense effort for a relatively short amount of time.
