I’ve had the luck (depending on how you look at it) to get entries for the Three Peaks Cyclocross Race the last two years. This year I’m without an entry, but many other Irish riders are. So for any first times I’ve decided to give a few hints and tips that I’ve gained.
1: Prepare to suffer. Looking at the distance, and looking at the time, you would be forgiven for thinking that this race will be a ride in the park. Even if you’re Rob Jebb’s identical brother/sister you will suffer more than you ever have on a cyclocross bike. You best be prepared.
2: Train smart. Look at the graph below. This is the course gradient in a simple form. 3 big climbs: Simon Fell – near vertical, you’re walking. Ingleborough – steps, lots of steps, walking again. Pen-Y-Gent lane- depends how strong you are, but you’ll still be walking the top half. Aim to replicate the race, rolling hilly road rides, steep push ups that are 15-30mins long.
3: Equipment choice. I’m an advocate of the single ring for cross racing. The 3 Peaks is no place for single rings. With large sections of road and bunches riding between them, you need to ride a double. Personal choice would be a compact, but make sure its light. You will be carrying it allot. Tires, if on clinchers, bring spares assuming you have a crew. If not, bring something strong that’ll suit all conditions.
4: Race smart. Bunches on the road, make sure you get in a bunch, even if you have to rest for 30 seconds, don’t ride alone. You will save more energy for the climbs, especially for Pen-Y-Gent.
5: Tech tech tech. Practice riding your cyclocross bike off road. Make sure you ride technical rocky trails. If you think it’s not possible on a cross bike, you will probably have to ride something close during the race. Practice bunny hopping and moving the back of your bike in the air with your pedals.
6: Running and walking. If you hate running, or hate walking with a bike on your back, this is not the race for you. You will spend nearly a third of the race with your bike on your back, you need to get used to this. Brick sessions where you run with your bike for extended durations are the key.
If interested on more musings on the event I’ve previous postings on my own blog from both 2008 and 2009.
Good luck to anyone doing it this year, make sure to get us a race report!
Greg May, BSC
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Greg May is an exercise physiologist working in the Department of Health and Human Performance in Dublin City University. He coaches triathletes and off road cyclists in his spare time. At weekends he likes to collect mud on his bike.