A deep dive into U23 XCO World Cup racing
Today, we’re doing something a bit different in the D-VELO-P cycling training podcast: an After-Action Review (AAR). This is a model commonly used in high-performance environments like the military or firefighting to deconstruct a performance and extract learning points.
We’re joined by Leo Lounela, a 20-year-old racing the Under-23 World Cups. Leo recently returned from the first-ever cross-country World Cup in South Korea, and we sat down to look at what went right, what went wrong, and how he’s adapting for the season ahead.
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The Plan: High Hopes and Jet Lag Mitigation
Leo went into the South Korea opener with high confidence following a solid off-season training at home in Falun, Sweden. Choosing the snow and technical riding of the Swedish winter over a training camp in Spain, Leo found a rhythm that allowed for consistent training without the recovery days required by travel.
Going into South Korea, the plan was simple:
Target: A single-digit finish (Top 10).
Preparation: Five pre-season races with three Top 5s and two Top 3s.
Travel: A “jet lag mitigation strategy” that involved adapting to the new time zone in Sweden before flying out.
Short Track (XCC): The “Touch of Wheels”
The weekend started with the Short Track (XCC). Leo felt strong, starting from the first row and holding 1st or 2nd place for the first 50 meters. However, at the beginning of the sixth lap, a “touch of wheels” in the bunch ahead sent him to the ground.
The Impact: Leo lost roughly 15 seconds getting his bike untangled from a fence.
The Power Drop: Before the crash, he was averaging nearly 400 watts; after the crash, his normalized power dropped to about 340 watts.
The Lesson: While the crash was largely out of his control, Leo noted that being in the first or second wheel position would have kept him ahead of the incident. Despite the setback, he was proud of his internal dialogue, refusing to give up even when the gaps became psychological hurdles.’
Olympic Cross Country (XCO): Turning into a Trail Run
The weather in South Korea turned the dusty, fast practice course into what Leo described as “carnage”. What was once a technical bike course became a “trail running race” due to the steep, muddy climbs.
The Challenge: Massive climbs required four minutes of running uphill while pushing a bike—a major strain on the calves.
The Setup: Leo adapted by switching to Rocket Ron mud tires, lowering his tire pressure to 1.15 bar, and dropping to a smaller 34-tooth chainring.
The Result: Despite a dropper post failure and mud jamming his rear wheel, Leo finished in 21st place. He was consistently one of the fastest in the technical downhills but struggled with the running segments.
Key Learnings for the Season
In the spirit of the AAR, Leo identified two major areas for reflection:
Running Performance: Despite training runs in Sweden, the specific demand of running up “walls” with a bike was more taxing than expected.
Course Specifics: The course layout (long climbs followed by straight descents) didn’t suit his preferred flowy style, but his ability to maintain a positive mindset through mechanicals and crashes shows his mental preparation is on track.
As Leo heads into the next rounds of the World Cup circus, he carries the speed from the technical descents and a clear understanding of where he needs to find those extra seconds.
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