Running - Fast feet and high cadence - Its more than just pedalling.
Running -
Running is something I had to work at throughout my career as a cross rider. I was always a good cross-country runner at school, steady-state was fine but running in a cross race is very different. The majority of the time you spend running in a cross race it has to be explosive and snappy, you’re essentially sprinting for your life with a bike on your back, or your side. You could be running 5 seconds, you could be running for 30” So train it, don’t make it a shock when you begin your race season, invest your time into it.
When I began working with my former coach Marc Lamberts, I asked him why it was important for me to run through the whole year and he described it as this; Training for running in a cross race, should be similar to that of how you train on the bike, this essentially meant building a running base (just how you do on the bike) then when you come closer to the season you begin switching up your training to add more intensity in to your running (just how you do for races) this meant that by the time cross season was here I didn’t ever get DOMS, I got much more confident in my running and it helped me gain strength in other areas to become stronger and help prevent injury’s.
During the last few years of my career, and when you're at the top of the sport you are always looking for those small percentages to gain time, to improve. Running was one part I was struggling with or at least one part that could potentially stop me from winning or podiuming, so I had to work really hard at improving it. I had often thought about joining a local running club to help with technique, something I wished I had done. But lucky for me, whilst out training in Girona I met Jenny Spink, she’s an amazing runner and I took the opportunity to ask for some help with my technique. She taught me about fast feet, running cadence and foot placement when running up and down banks, it was a game-changer and one thing I wished I had learned sooner.
My tips for running in a cross race -
I would look at joining a local running club to get help with technique if that's something you struggle with.
Make sure you're including running work into your training to give you a running base, you spend a good chunk of time getting a ride base, running’s the same.
I found imagining yourself sprinting through sections before a race helpful.
When running in a race I simply had one word in my head - sprint. This just allowed me to remember just that, even if it felt slow J.
Pick points to get on and off your bike when running pre-race, this can help you keep that all-important momentum
