Bike skids, mud, shifting shoulders, and violent thrusts on one side. Fluid motion, an aerodynamic position, and total harmony between man and machine on the other. Cyclocross and time trial compared may seem like a paradox, but apparently it isn't.
The two disciplines have much in common, starting with the type of effort. And often, the athletes themselves also have something in common. As always, and once again, the example is called Wout Van Aert.
Warming up for the time trial on traditional rollers Warming up for the time trial on the "ground" rollers
Warming up for the time trial on traditional rollers Warming up for the time trial on the "ground" rollers
Similar heating
An hour or so of effort, in both cases very intense, cross-country and time trial have great similarities also in terms of preparation and approach.
«They are two very similar efforts – says coach Pino Toni – a highly specific workout that cross-country skiers, in particular, do during the race. The similarities begin with the warm-up. For both of them this usually lasts 20 minutes. The biggest difference is that cross-country skiers warm up on a free roller.
"This way, they can't reach certain intensities. And in fact, a cross-country skier's warm-up is heavily focused on agility. Then there are those who warm up differently and, in addition to the roller, use gymnastics exercises like core zone exercises, push-ups, jumping jacks, and even running. Only in this way can this warm-up be truly thorough."
«In the time trial, however, the cycle mill or normal roller where you can reach certain power levels and cadences. Instead of exercises, you do 30-30 minute variations, one minute at your threshold… In any case, you stay within 20 minutes, maximum 25 minutes, otherwise you'll get tired."
Password beyond the threshold
But what should an athlete engaged in these two activities focus on during training? They certainly can't be the same as a "normal" road rider.
«The first thing to take care of – says Toni – It is lactic resistance. Aside from both working at maximum power, they must be accustomed to producing and consuming lactic acid and you train this characteristic by going all out."
Whoever is good at cross-country can therefore go good at stopwatch and vice versa. Although the time trialist might have a little more difficulty dictated by the riding technique required by the cross-country itself.
If he's well-positioned, and indeed possesses these athletic abilities, the cross-country skier can go fast even in time trials. As we've seen, both perform anaerobic exercises, which are very important from a maximal strength standpoint, especially for the cross-country skier. For him, Muscle engagement is very important. I'm thinking about getting on and off the bike, which is truly explosive and demanding work."
«In the time trial, however, one is led to be much more economical in one's gesture, Aerodynamics comes into play, you're more consistent. In this case, in training, when we talk about maximal work, we're talking about intensity but a little longer, like 10-15 minutes "in a block", perhaps spaced out.
More expensive cross
«The energy consumption between the two disciplines can be easily compared – continues Toni – During the race, the effort is quite similar, perhaps Cross-country is also a little more demanding, precisely because of the issue of getting on and off the bike, running on foot, and jumping.
"How much does a person burn? It's hard to say, it depends a lot on the individual. I'd rather talk about average power output over time, or workload, basically. So I'd say it could reach up to 2.000 kilojoules per hour.
But then Van Aert goes strong to time because he is a motocrosser or is fast in cyclocross because he is a time trialist?
«Van Aert is going strong because he is everything! Let's say he was born a cross-country rider and he developed the skills he possesses in cross-country. Then, with the engine he has, he also became a winner in time trials... and on the road. I'd say he did the right sport (cross, ed.) at the right time."
(Almost) identical power supply
And from a nutritional, energetic and metabolic point of view, what are the differences between approaching a cross-country race and a time trial? We'll talk about this with Erica Lombardi, dietitian of theAstana.
«They are very similar metabolic efforts – explains Lombardi – The glycolytic system, that is, the consumption of sugars, is affected… It is certainly not the aerobic-lipid effort of 4-6 hours in the saddle.
«As for the chrono, even in the Cyclocross racers should reduce their fiber intake before the start. I'm talking about vegetables and whole grains, which slow down digestion and the absorption of sugars. Nowadays, there is a tendency to demonize high blood sugar, but in some cases it is not a bad thing. It's not a bad thing before an intense and relatively short effort like a time trial or a cross-country race."
«The biggest differences, if anything, are related to the period in which these disciplines are played. Cross country is usually done at lower temperatures, since it's winter. Therefore, I'd say cross country could require a slightly higher lipid intake.
«Fats, in fact, help maintain body temperature. For this reason, you could ingest something more “fatty”, but without weighing yourself down, like a avocado or of almond cream».
The 50 minutes before the start
«For example, if you have a cyclocross or a time trial at 13 pm – concludes Lombardi – I imagine a breakfast with toast, rusks, ladyfingers or dry biscuits and dried fruit. If you have breakfast early enough, even a little rice isn't a bad idea. While I would avoid porridge.
«But above all, given that they are two disciplines that do not require large supplies during the race, the 50 minutes before the start are very importantIn those phases, hydration must be given particular consideration. You should drink water in small sips, perhaps even with some maltodextrin. Without forgetting the mineral salts. We believe these are only useful in the summer and are solely related to hydration. They're important for muscle function even in the winter.
"Those who don't take salts could take a multivitamin at breakfast and then drink only water in this pre-departure phase. Finally, a gel 15-20 minutes before departure isn't a bad idea."
