Cyclocross is unique in cycling: In autumn and winter, in mud, rain and cold, riders battle on short, technical circuits – regularly carrying their bikes over obstacles. It's chaotic, brutal and addictive.

The cyclocross season runs from September to February – precisely when road cyclists are putting their bikes away for the winter. Originally conceived as winter training for road riders, cyclocross has developed into an independent discipline with a passionate following. Especially in Belgium and the Netherlands, 'cross' is a cult sport.

What makes cyclocross special?

Short, intense races: 40-60 minutes at full throttle. Technical courses: mud, sand, stairs, obstacles. Carrying the bike: part of the sport – shoulder technique is important. Weather conditions: the worse the weather, the more authentic. Community: unique atmosphere, beer and cheers along the course.

The story

Cyclocross originated in France at the beginning of the 20th century. Road racers trained cross-country during the winter. The first World Championship took place in 1950. Today, Belgian and Dutch riders dominate the scene, with legends such as Sven Nys, Wout van Aert, and Mathieu van der Poel.

Cyclocross bikes resemble racing bikes, but are optimized for off-road conditions and carrying.

Frame

Material: Mostly carbon (for professionals), aluminum for beginners. Geometry: Higher bottom bracket than a road bike (ground clearance). Shorter wheelbase (more agile). More tire clearance for mud. Eyelets: For disc brakes (standard today). Weight: 7-9 kg for racing bikes.

Tires

33mm width is the UCI maximum for races. Tubular tires: Professional standard – lighter, can be ridden at lower pressures, but expensive and difficult to repair. Tubeless: More popular with amateurs – fewer punctures, simpler. Clincher: Traditional, but less optimal for cyclocross. Tread pattern: Knobs for grip in mud, different treads for different conditions.

brakes

Disc brakes are standard today: better performance in wet and muddy conditions. More tire clearance. Hydraulic: more power, better modulation. Mechanical: simpler, but less power.

circuit

1x drivetrain predominates: One chainring at the front (38-42 teeth). No front derailleur issues in mud. Cassette: 11-32 or 11-36 for sufficient range.

handlebars

Flared Drops: Wider drops for more control. Higher drops for better visibility in technical sections.

Cyclocross requires special skills that go beyond normal cycling.

Ascending and descending

Quick mounting and dismounting is a key skill: Dismounting (left): Unclip your right foot, swing your leg behind your left. Dismount while running – don't stop! Grab the bike (top tube or shoulder). Mounting: Start running, jump onto the bike. Clip your foot in, continue pedaling. Practice, practice, practice – until it's automatic.

carrying a wheel

Shoulder technique: Shift the bike to your right shoulder (chain on the outside). Right hand on the drops, left hand on the top tube. Maintain a steady walking pace, not too fast. On stairs: find your rhythm, don't rush.

Obstacles

UCI barrier (40 cm high): Too high to ride over – dismount, jump over, remount. Some professionals jump over it with their bikes – advanced technique. Stairs: Dismount before the stairs, shoulder your bike, walk up.

mud and sand

Mud: Stay relaxed, line choice is everything. Ruts: Avoid them or deliberately stay in them. Don't tense up – the bike wants to move. Sand: Low pressure, weight at the rear. Don't steer – plow straight through. If possible: Ride on firmer surfaces.

Curves

In mud: Less lean angle than on dry ground. Outside pedal down, weight on it. Brake before the corner, not in the corner. If you slide: Don't counter-steer, stay relaxed.

Cyclocross training is a mix of high-intensity work and technical skills.

The requirements

40-60 minutes at or above threshold. Repeated supramaximal efforts. Technical skills under load. Running sections with cycling.

Interval training

Cross-country races consist of interval sessions: VO2max intervals: 3-5 mins @ 106-120% FTP, 3 mins rest. Short, explosive intervals: 30 secs max, 30 secs easy – 15-20 repetitions. Starts: 10-15 secs max sprints from a standing start. Tabata-style sessions: 20 secs max, 10 sec rest – 8 rounds.

Aerobic base

Zone 2 training is also important in cyclocross: longer, easy rides during preparation. In summer: road or gravel training as a base. Approximately 60-70% of total training volume.

Tech sessions

Regular cross-country-specific exercises: Mounting/dismounting: Dozens of repetitions. Shoulders: Carrying the bike and walking. Obstacles: Jumping over beams, stair climbing. Cornering technique: In mud, on grass. These sessions are not intense – focus on perfection.

Run

Cross-country running involves a lot of running – this should also be trained: 1-2 short runs per week (20-30 minutes). Practice running in cycling shoes. Intervals on grass or a cross-country-like surface.

Cross-country races are short and brutal. The right strategy is crucial.

The start

Starting position is critical – the front rows are often determined by previous results or registration time. The first minute: Give it your all for position. Above VO2max, full concentration. A bad start = time lost in traffic.

Pacing

Unlike long races: virtually full throttle from start to finish. Average intensity often 95-105% FTP. Increased intensity at key points (climbs, technical sections). Short 'recovery' on fast, flat sections.

Line selection

The racing line is everything in motocross: the fastest line isn't always the shortest. Dry patches vs. deep ruts. Overtaking competitors: where to pass? With oncoming traffic (pros riding in the opposite direction): hold your position.

Sludge management

Mud accumulates on the wheel: brakes clog, gears jammed. Sometimes a wheel change is necessary (for professionals). Use water crossings to rinse the mud.

The final rounds

When your legs are screaming: Show mental strength. Focus on technique – mistakes cost you the most here. Last lap: Give it your all.

Cross-country cycling requires more equipment preparation than most other cycling disciplines.

Several wheels

For muddy races: Two (or more) wheels are ideal. While you're racing: A mechanic cleans the other wheel. Wheel change in the pit zone. For amateurs: At least one second set of wheels.

Tire choice

Depending on conditions: Dry/hard: Less tread, fast rolling. Mud: Aggressive knobs, open to self-cleaning. Sand: Medium tread. Mixed conditions: Compromise tire.

Tire pressure

For cyclocross: Low pressure for grip. Tubeless: 1.5-2.0 bar. Tubular: Even lower pressures are possible (1.2-1.8 bar). The softer the ground, the lower the pressure should be. Caution: Too low = pinch flat or tire roll.

clothing

Skinsuit: Tight-fitting to prevent mud from sticking. Long or short sleeves depending on the temperature. Gloves: For grip on wet handlebars. Glasses: Clear or lightly tinted for bad weather.

On race day

Arrive early. Track familiarization: Ride at least one lap, identify key sections. Warm-up: 30-45 minutes, including high-intensity intervals. Equipment check: Final check before the start.

The cyclocross season has a fixed rhythm that differs from the rest of the cycling calendar.

Season progress

September: Season begins, first races, often still dry. October-November: Main season, World Cup, increasing intensity. December-January: Highlight – Christmas races, Belgian Classics. February: World Championships, then end of season.

Periodization

Preparation (July-August): Aerobic base, initial technical sessions. Early season (September): Find race rhythm, avoid overdoing it. Main season (October-January): Peak form, recovery between races. World Championship phase (February): Peak performance for the main goal.

Race density

Professionals race almost every weekend – sometimes both Saturday and Sunday. For amateurs: 1-2 races per week are manageable. Recovery is critical with this frequency.

Training during the season

Less volume, races replace intensity. Technique maintenance between races. Short, intense sessions during the week. Sufficient recovery – cyclocross races are extremely demanding.

Off-season

March-June: Rest and alternative training. Many professional cyclocross riders compete in road races during the summer. Or: Rest, then preparation for the next season.

The cyclocross world has its own classics and highlights.

UCI Cyclocross World Cup

The highest level of cross-racing. 14-16 races per season worldwide. Classic stops: Koksijde (sand), Namur (steep), Tabor, Waterloo. Top riders collect points for the overall standings.

Belgian classics

Superprestige: Racing series in Belgium. X2O Trofee: Another prestigious series. DVV Verzekeringen Trofee: Third major Belgian series. These races sometimes have more prestige than the World Cup.

World Championship

Early February, location changes annually. The most important race of the year. The rainbow jersey as the highest honor.

Legendary Races

Zonhoven: A classic sandy climb, brutal. Koppenbergcross: Steep cobblestone ascent. Overijse: Technical in the woods. Gavere: A mud bath. Superprestige Gieten: Sandy terrain.

In Germany

German Championship: Held annually at different locations. Local races: Spread throughout the winter. The scene is smaller than in Belgium, but growing.

Cyclocross has a unique culture that sets the sport apart from others.

The atmosphere

Motocross events are like festivals: spectators line the track. Beer and fries are part of the experience (especially in Belgium). There's noise, cowbells, and cheering. The riders are within arm's reach.

accessibility

Unlike road races: no long stretches, everything is compact. You see the drivers multiple times per lap. The pit area is often accessible. Selfies with the stars are possible.

Community

The cyclocross community is closely connected: amateur and professional riders share events. Respect and camaraderie prevail despite the competition. Many events have categories for all age groups.

Christmas race

Between Christmas and New Year's: The most important races of the season. Superprestige Diegem: On Christmas Eve (!). Thousands of spectators, TV broadcasts. A Belgian tradition.

Cross as training

Many road cyclists use cyclocross in winter: it maintains fitness and race toughness, improves technical skills, and provides a change from indoor training. Wout van Aert and Mathieu van der Poel are prime examples – top cyclocross riders and world-class road cyclists.

Cyclocross is one of the most accessible cycling sports – here's your beginner's guide.

You need this

A bike: A cyclocross bike is ideal, but gravel bikes will work for a beginner. Wide tires (33-40mm) with tread. Disc brakes are advantageous. Clothing: Whatever you have – close-fitting to minimize mud buildup. Footwear: Cycling shoes that you can also wear while running.

First steps

Practice the technique: Mounting and dismounting on a meadow. Carrying the bike (shoulder technique). Turning on slippery surfaces. Building and practicing a simple obstacle.

The first race

Find a local race: hobby or beginner categories. Arrive early, explore the course. Expectations: Your first race will be chaotic. You will make mistakes – that's normal. Focus on the experience, not the result.

Set up equipment

After the first races: Second wheelset for wheel changes. Different tires for different conditions. Skinsuit for less mud adhesion.

Find a community

Clubs with a cross-training program. Train together with others. Learn from experienced athletes. Cross-training thrives on community – take advantage of it!