Better vid…

•January 5, 2016 • Leave a Comment

CX Nats course preview, take 2. Better vid. Enjoy!

 

Course Preview for US CX Nationals…

•January 5, 2016 • Leave a Comment

Bam! The Cross Nationals course…

 

 

See you out there. Will be there this weekend.

 

M

The Cyclocross Workout Of The Day for Saturday, 1.2.16. “Illogical”

•January 2, 2016 • Leave a Comment

Howdy folks,

So, hey… we’re at the point where dispensing a Workout Of The Day for Nationals stops making sense.

Why?

Because everybody is racing on a different day.

If you’re racing on Wednesday, giving you the same workout as the person who is racing on Sunday makes no sense at all.

So… what to do?

Think about what you usually do during a typical week of the season.

Whatever your routine is, it’s your routine, and it’s rarely a good thing to make dramatic departures from it for “the big race.” Usually more harm than good in that.

So, break things down and count back from race day…

  • Race day
    • Race, eh?
  • Day before race –
    • Openers. Course preview.
  • 2 days before race –
    • easy day, or short sprints
  • 3 days before race –
    • run or interval work. This week, should be short, fast interval session. Emphasis on “fast.”
  • 4 days before race –
    • longer ride, some kind of cross skills work
  • 5 days before race –
    • Two by twenty Tuesday, or something of the sort. For some folks, it’s a really good idea to keep this in the program on big race weeks, but think of subbing more speed work, or shortening to 10 minute intervals, with a sprint set following.
  • 6 days before race –
    • Recovery day

…and there you have it.

Race week.

Go forth, kick some ass.

MH

 

 

Happy New Year!

•January 1, 2016 • Leave a Comment

Howdy folks,

Happy New Year!

I hope all ya’all had a great ’15, and that ’16 is even better!

It’s a holiday today, so get out there and ride. Have some fun, but don’t overdo it if you’re racing Nationals next week.

Remember, if you’re racing Wednesday? This is the Monday of your typical race week cycle.

How often do you go out and ride for hours on a Monday during the race season?
Yeah… that’s what I thought.

Have fun today, more soon…

M

The Cyclocross Workout Of The Day for Friday, 12.31.15. “More of these…”

•December 31, 2015 • Leave a Comment

Howdy folks,

Yup. Still crunch time. Still focused on rest first, recovery second, and speed third.

So, today?

More…

 

Sventervals – 

 

Sometimes a picture (or a video) is worth a thousand words.

Just like in the video.

Really darn short – 10 seconds max – full gas hill sprints, ideally on pretty technical terrain.

5 sets of 5 for today (you’ll build up to more) and notice how hard Sven is breathing after these?

That’s the idea.

Hit it hard. Really hard. These are super short, and super intense, but even though you’re giving them everything you’ve got, the idea is to do them on terrain that self-limits what you can do.

Can’t get up the hill anymore?

You’re done.

Have fun,

M

The Cyclocross Workout Of The Day for Wednesday, 12.30.15. “Onward!”

•December 30, 2015 • Leave a Comment

Howdy folks,

Oddly enough, we’re still inside of a week to go to Nationals! We’re still going to focus on speed when we’re on the bike, and we’re still going to prioritize rest and recovery beyond all else.

Before we hit today’s workout, a couple of things…

  • If you haven’t checked out the race bible for Nats, get on that now. This thing is shaping up to be a potential logistical nightmare, and you’re going to want to know what you’re getting into before you get there. Expect 45 minute plus delays in getting to the actual race venue from where you park your car, and a necessity to catch a shuttle bus to and from the venue… that won’t be equipped to ferry bikes or gear. Leave lots and lots and lots of extra time to get to your race…

 

  • Given how tight logistics are going to be at the race venue, think about trying to adjust your schedule a bit so that the change in time zones isn’t a factor. If there’s a change in time zones for you, that is.

 

  • You are absolutely, positively, going to want to have access to a tent at Nationals. Unless you’re extremely lucky, you ain’t going to be able to bail to your car post-race to change your clothing, your car is going to be parked miles, lines, and a bus trip away. Start networking some tent space to squat now. From what I’m hearing, it’s too late to try and get a space of your own at this point, if you don’t have one already reserved you’re S.O.L. unless you can find a friendly place to hang.

 

  • There are going to be 30 trainers in a neutral warmup tent somewhere near the course. If you think you’re going to need one, you better sign up early.

 

  • Mixed signals are being sent on how possible it’s going to be to warm up without a trainer. It sounds like there’s a really good chance that there won’t be much terrain open for riding that ain’t part of the course, that you’re going to need a trainer, and that getting your trainer to the venue and set up so you can use it is going to be a significant task. Those 30 trainers mentioned above? Yeah. Sign up early.

 

  • Does all this sound like a giant mess to you? Yeah, me too. I’m staying home. Good luck to those who aren’t.

 

Onward!

 

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Today you’re doing Ramp Sprints.

Warm up well

– Find a long, straight section of flat, traffic free road.

– You’re going to do a series of sprint efforts that look like this:

1 – Start from a dead standstill, one foot on the ground. Full gas start, like a race.

2 – Once you’re up to speed, sit down. Pause for two breaths. Go again. Full gas. Short sprint, ’till you’re spun out or 5 seconds.

3 – After you max out the 2nd sprint, slow down quickly. Make a 180 degree turn. Full gas sprint back towards where you started. Go ’till you’re spun out or 5 seconds.

That’s one rep.

Do three, then 5 minute break.

Repeat until you are obviously slowing down, max wattage has dropped appreciably, or you just can’t stand it anymore.

Have fun!

M

 

 

 

The Cyclocross Workout Of The Day for Tuesday, 12.29.15. “It’s all downhill from here…”

•December 29, 2015 • Leave a Comment

Howdy folks,

Less than a week to go to Nationals.

 

oneweekleft

 

You ain’t going to get any more fit, but you can make sure you’re rolling into the big race with some speed in your legs. With the limited time left, you should be working almost exclusively on short, sharp, quick efforts, focused on getting your legs to turn over fast. 

With that in mind, today we’re…

 

Going Downhill Fast – 

 

s 

 

So, ok… not like that. Like this…

 

Start by warming up well, a bit longer than usual – 30 minutes or so.

Find a gradual downhill that lets out on a flat section of road or trail. The ideal setup for this workout is a downhill that’s about a block long that turns into  a flat section of road another block or so in length.

Extra bonus points if you can loop back to the start without having to turn around – that would be perfect.

You’re going to do 3-5 sets of 5 sprints, full gas. Here’s how the sprints go:

Roll down the gradual descent in a comfortable gear. You want to hit the bottom of the hill going fast, but not yet in a sprint.

As soon as you hit the flat section at the bottom of the hill, get out of the saddle and give it full gas.

Sit back down as you get up to full speed, and try to go even faster.

Go until you are spun out.

Spun out means that your legs can’t go any faster, your form goes completely to hell, or you start bobbing up and down on the saddle a lot.

Ideally, a little bit of all of those things.

Remember, we’re working on leg speed today, so really focus on turning your legs over. The goal isn’t to make the bike go fast, the goal is to make your legs go fast.

There’s a difference, eh? Try to keep it in mind, ok?

That’s one rep. You’re doing sets of 5.

Each sprint should take just a few seconds. Recover for 30 seconds to a minute between them, and 5 minutes between sets.

Stop when you hit 5 sets or just aren’t getting the same leg speed you were on the first couple of reps.

When you’re done, spin out your legs and go home.

Tips –

– You should start the sprint in a pretty big gear, and spin it out. How big? It depends on how fast you’re going and how strong you are. You’re working on speed here, so don’t try to lug a giant gear, but the gear needs to be big enough that you accelerate when you hit it at the end of the downhill.

– Important, let me reiterate: stand up out of the saddle when you start to sprint, and gradually sit down as you begin to spin up into your sprint.

– Don’t forget to breathe. Seriously. Too many people hold their breath when they sprint. Don’t be one of them.

Have fun!

M

 

 

 

 

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Thanks for following my blog!

This thing started off as a lark, but over time it has become a little bit of a monster. There are over 1000 workouts on here! How the hell did that happen?!

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