🚵 Cross-Country (XCO) - The Olympic Mountain Bike Discipline

What is Cross-Country Mountain Biking?

Cross-Country (XCO) is the classic and most well-known discipline in mountain bike racing. As an Olympic discipline since 1996, it combines technical skill, tactical intelligence and exceptional endurance performance on demanding lap courses. The courses lead through varied terrain with climbs, technical descents, root passages and rock gardens.

Cross-Country differs significantly from other mountain bike disciplines like downhill or enduro: The focus is on continuous performance over multiple laps, not on pure speed in descents.

Course Characteristics and Requirements

Lap Courses and Course Length

XCO races take place on lap courses with a length of 4 to 6 kilometers. Depending on the category, riders complete between 4 and 7 laps, corresponding to a total distance of 20 to 35 kilometers. Elite men typically ride for 90 minutes, elite women for about 75 minutes.

Elevation Gain and Gradients

Per lap, riders must cover between 150 and 250 meters of elevation gain. The climbs are often steep and technically demanding, so riding technique and strength endurance are equally required.

Technical Elements

Competition Formats in Cross-Country

XCO - Olympic Cross-Country

The classic format: Mass start, multiple laps on a technical lap course. This is the Olympic format and the premier discipline of mountain bike sports.

XCC - Cross-Country Short Track

A relatively new format with shorter, more intense races (15-20 minutes) on a shortened course. Often serves as qualification for XCO races or as a standalone competition.

XCM - Cross-Country Marathon

Long-distance races over 60 to 120 kilometers. More information can be found under Marathon.

The Right Equipment for Cross-Country

The XC Mountain Bike

Modern XC bikes are highly specialized racing machines. More details on technical equipment can be found under Mountain Bikes.

Important Features:

• Weight: 9-11 kg (Hardtail), 10-12 kg (Full-Suspension)
• Suspension Travel: 100-120 mm (Full-Suspension), 100 mm (Hardtail front)
• Wheel Size: 29 inches (standard), partly 27.5 inches
• Frame Geometry: Aggressive, racing-optimized
• Gearing: 1x12 or 1x13 drivetrain

Hardtail vs. Full-Suspension

Tires and Tire Pressure

Tire choice is crucial for performance and safety. XC tires are light (400-600g) with moderate tread for good rolling resistance with sufficient grip.

Tire Pressure Recommendations:

• Front Wheel: 1.8-2.2 bar (26-32 PSI)
• Rear Wheel: 2.0-2.4 bar (29-35 PSI)
• Tubeless Setup: Recommended for weight savings and puncture protection

Training for Cross-Country

Base Endurance

The foundation of any XC career is a solid aerobic base. 60-70% of training volume should be completed in the base zone.

Weekly Training Plan (Example):

1. Monday: Recovery or light alternative training
2. Tuesday: Interval training (4x8 min. at 90% HRmax)
3. Wednesday: Base endurance (2-3 hours)
4. Thursday: Skills training + Strength training
5. Friday: Recovery
6. Saturday: Long ride (3-5 hours)
7. Sunday: Competition or intense training session

Interval Training

High-intensity intervals are essential for XC success. They improve VO2max, lactate threshold and race-specific performance.

Recommended Interval Formats:

• Short Intervals: 6-8 x 3 minutes at 95-100% HRmax (2 min. recovery)
• Medium Intervals: 4-6 x 8 minutes at 90-95% HRmax (3 min. recovery)
• Long Intervals: 3-4 x 12 minutes at 85-90% HRmax (5 min. recovery)
• Race-specific: 2-3 x 20 minutes at race pace

Periodization

Skills Training

Riding technique is just as important as fitness in XC. Regular skills training on critical elements saves valuable seconds in races.

Prioritized Techniques:

• Cornering technique on different surfaces
• Uphill technique (standing/sitting, weight distribution)
• Downhill control at high speed
• Obstacle navigation (roots, rocks, steps)
• Bunny-hops and wheelies for obstacle clearing

Race Tactics and Strategy

The Start

The start is crucial in XC. The first few minutes often determine race positioning for the entire distance.

Start Checklist:

• Optimal tire pressure check (30 min. before start)
• Check suspension setup (Sag, Rebound, Compression)
• Warm-up: 20-30 min. with 3x2 min. intervals
• Secure start position (Early-Grid in elite races)
• Mental preparation: Visualize race strategy
• Nutrition: Last carbohydrate intake 30-60 min. before start

Pacing During the Race

A consistent pace is more effective than irregular load spikes. Power should be distributed as evenly as possible across all laps.

Pacing Strategy:

• Lap 1: 105-110% of target power (positioning)
• Laps 2-4: 95-100% of target power (find rhythm)
• Last lap: 100-105% of target power (final sprint)

Overtaking and Position Changes

Overtaking on narrow XC courses requires communication and timing. Use wide sections or technical passages where you have an advantage.

Nutrition in Cross-Country Racing

Before the Race (3-4 hours)

Carbohydrate-rich meal with 2-3g carbohydrates per kg body weight. Example: Pasta, rice, oatmeal with banana.

During the Race

Recommended Products:

• Isotonic drinks with electrolytes
• Energy gels (22-25g carbohydrates per gel)
• Energy bars for longer races
• Caffeine-containing gels for the final phase

After the Race

Within 30 minutes: Carbohydrates + Protein in a 3:1 or 4:1 ratio for optimal recovery.

International Competitions and Championships

Cross-Country is competed at the highest level at the Olympic Games and the Mountain Bike World Championships.

UCI Mountain Bike World Cup

The UCI organizes an annual World Cup series with 8-10 races worldwide. Points from these races flow into the world rankings and determine start positions and Olympic qualifications.

Well-known World Cup Venues:

• Albstadt (Germany)
• Nové Město (Czech Republic)
• Lenzerheide (Switzerland)
• Les Gets (France)
• Val di Sole (Italy)
• Mont-Sainte-Anne (Canada)

Olympic Games

Since Atlanta 1996, XC has been an Olympic discipline. The race takes place on a lap course, similar to the World Cup format. A maximum of 2 men and 2 women may start per nation.

Common Mistakes and How to Avoid Them

Mistake No. 1: Too Fast Start

Many beginners overpace the first lap and then crack. Train your pacing sense and hold back!

Mistake No. 2: Neglecting Technique

Fitness alone is not enough. Regularly invest time in skills training, especially in technical descents and cornering technique.

Mistake No. 3: Wrong Equipment Setup

Tire pressure, suspension setup and saddle height must be perfectly adjusted. Take time for setup tests before the race.

Mistake No. 4: Inadequate Nutrition

Even in 90-minute races, carbohydrate intake is important. Plan your nutrition strategy and test it in training.

From Amateur to Elite: The Development Path

Related Disciplines

Cross-Country is the foundation for many mountain bike disciplines. Those who are successful in XC have the best prerequisites for:

• Downhill - More focus on descent technique
• Enduro - Combination of uphill and downhill
• Marathon - Longer distances with similar technique

Conclusion: Cross-Country - Perfection of Endurance and Technique

Cross-Country mountain biking is a fascinating discipline that combines the highest physical fitness with technical skill. Whether as an ambitious hobby rider or on the way to the world elite - XC offers challenges for every level. The key to success lies in the combination of structured training, continuous technical work and the right equipment setup.

Last updated: November 5, 2025