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The Cyclocross Workout Of The Day for Tuesday, 9.31.14. “Pooped. Or not.”

•September 30, 2014 • Leave a Comment

Howdy folks,

I hope you’re feeling well rested and recovered after your easy day yesterday.

If you aren’t? If you’re still pooped?

You probably shouldn’t do today’s workout.

Heck, it might not be a good idea to do any workout today.

When was the last time you took a day off?

Had to think about that for a second?

Yeah.

Maybe take today off, ok?

Not pooped?

Will be soon, because – yup – it’s…

2×20 Tuesday!

Get-up style, just ’cause I luvs’ ya…

Here’s how this goes…

- Warm up.

- Go as hard as you can for 20 minutes.

- Recover for 2 minutes.

- Go again for another 20 minutes.

That’s the basic version (and if you’re new to all this, it’s probably the version you should do. In fact, you should do this workout today, instead of what you’re currently reading.) This here is the get-up version, though, so…

Start the first interval out of the saddle, and stand for the first 30 seconds.

Don’t surge, don’t go harder when you get out of the saddle.

After those 30 seconds are up, sit down. Keep the effort going, and keep your level of output consistent.

Stay seated for the next 1:30, then stand for 30 seconds.

Repeat to the end of the interval, and follow this format for the successive interval.

The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval.  If you run out of gas before you finish the second interval, you went too hard. If your vision isn’t blurry at the end of the second interval, you went too easy.

If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. We’re talking 10 watt variance at the most. Keep it steady.

These take practice to do well, and the better you get, the harder they get, as your output level gets closer and closer to the absolute max you’re capable of doing for an interval of this duration.

Add in the constant standing and sitting component, and you’re going to know you did some work when you’re through.

I know I’m repeating myself, but do try to avoid the temptation to up the output level when you get out of the saddle, OK?

That’s an entirely different workout, and we’ll get there soon enough, I promise.

This is a workout that works great on the trainer, and that’s how I do ‘em, which is a good thing… because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.

I’m really not kidding about the seeing spots thing. If you can learn to push through your limits when you do these, you will get better and well… you will get better.

Tips:

- I do these on the trainer, with a stopwatch on the bars and an Ipod blaring in my ears. Start the stopwatch at the beginning of the interval, and the format is really easy to follow; you stand up for :30 at the 2:oo, 4:00, 6:00, etc. mark(s). Get it? It’s easy!

- A power meter will help you to keep the level of intensity constant. You want the power output to be as steady as possible with these. If you don’t have a PM, do these on the trainer,  choose a gear ratio and a cadence, and stick to that for the duration of the exercise – instant home made ergometer.

- No reason you can’t do these normal-style. Honestly, for many/most of you, that might be a better bet.

Have fun,

M

 

The Cyclocross Workout Of The Day for Monday, 9.29.14. “Blue Monday”

•September 29, 2014 • Leave a Comment

Howdy folks,

It’s Monday already?

I’m guessing you’re  pretty gassed after the weekend’s racing. I know I am!

Pretty much only one thing to do.

Go for a nice, relaxing…

Recovery Spin -

- Get on your bike. Roll out into the street, and just spin around for an hour.

- Really small gear, no hard efforts – heck, no medium effort.

- Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike.

- The idea is to get your body moving, flush the systems out, and speed your recovery.

- Just get out on the road and spin aimlessly. At a certain point, your legs suddenly feel better.

- As soon as that happens, turn around, go home, eat, stretch, and put your legs up.

If you can manage it, today would be a great day to get a massage, see your physio/chiro/acupuncturist/whatever.

Put as much thought & work into your recovery as you do into your training, and you’ll be pleasantly surprised at how much it pays off!

Enjoy!

M

The Cyclocross Workout Of The Day for Sunday, 9.28.14. “Big Rock Sunday”

•September 27, 2014 • Leave a Comment

Howdy folks,

First of all, big thanks to everyone who came out to the Skills Clinic yesterday, and to the fine folks at Nemesis Racing who hosted it. Everybody made some solid progress on their skills, and given how fast some of the folk were coming in, that’s no small thing!

It’s Sunday, and you’re probably racing, so how about a warm up exercise today?

In particular, how about…

The R.S.W.O. – The Rock Stupid Warm-up and Opener -

First, get everything you need to do before the race done. Sign up, course preview, etc., etc. More questions you probably didn’t even have on the topic of race day routine answered here -

http://crosssports.wordpress.com/2010/09/05/the-workout-of-the-day-for-monday-9-5-10-laborious/

- Get on trainer. Spin for about 5 minutes.

- 2-3 minutes at your 20 minute output level

- Shift into big ring/largest cog combination.

- Ride 30 seconds in this gear, then shift up one cog.

- Ride 30 seconds in this gear, then shift up one cog.

- Repeat until you hit the hardest gear you’ve got, or can handle.

- Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

- Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

- Full gas sprint, out of the saddle, for 30 seconds.

Back to big/big combo.

- Spin for two minutes.

Repeat The entire sequence (Usually minus the 2nd “20 minute level” effort.)

…then go kick some butt in yer race!

Have fun!

M

 

The Cyclocross Workout Of The Day for Saturday, 9.26.14. “Skillful Ignition”

•September 26, 2014 • Leave a Comment

Howdy folks,

A quick reminder; I will be leading a Cyclocross Skills Clinic today, 1pm at St Edward Park  just to the North East of Seattle, WA.

Big thanks and a shout-out to the fine folks at Nemesis Racing who are hosting the event!

header-04-egg-beaters

.
We’ll be flogging our skills out on the grassy fields behind the large brick building in the center of the park, and we’ll be doing it for at least two hours.

It’s only $10, so please come on out, I hope to see you there!

If you aren’t local to Seattle, or you aren’t able to make it out, we’ve still got you covered.

The assumption today is that you’re racing tomorrow, and if that’s the case, get ready for…

Ignition – 

You’re going to do a series of short, hard sprints midway through a 1 1/2 hour ride, so before you head out on your ride, give some thought to where you can do these effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

Even better if it’s about a :45 minute ride away; that will make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for  1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it,  you’re trying to open your legs, not destroy them.

Make sense?

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 – 20 minutes for the spin/ride back home.

when you get home, relax and get ready for the next day’s race.

What’s that you say?

You feel like you need a little bit more work than this to fully open your legs the day before a race?

Add in a single ten-minute effort at your 2×20 level of output just before your sprint efforts.

Warm up, do the 10 minute effort, recover for a minute or two, jump right into the 10-second intervals.

Just that simple.

Have fun!

M

 

Cyclocross Skills Clinic tomorrow!

•September 26, 2014 • Leave a Comment

Howdy folks,

A quick reminder; I will be leading a Cyclocross Skills Clinic tomorrow, Saturday September 27th, 1pm at St Edward Park  just to the North East of Seattle, WA.

Big thanks and a shout-out to the fine folks at Nemesis Racing who are hosting the event!

header-04-egg-beaters
We’ll be flogging our skills out on the grassy fields behind the large brick building in the center of the park, and we’ll be doing it for at least two hours.

It’s only $10, so please come on out, I hope to see you there!

 

M

The Cyclocross Workout Of The Day for Friday, 9.26.14. “Kids, maybe try this at home.”

•September 26, 2014 • Leave a Comment

Howdy folks,

Yay! It’s Friday!

Time to start thinking about the weekend’s racing, eh?

If you’re racing tomorrow (Saturday) today’s workout is pretty cut and dried, you should be doing some kind of an openers workout.

How about some…

Can Openers – 

Here’s the drill:

- Warm up for 1/2 hour or so.

- Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard.

- Back off and spin for 5 minutes.

- Follow with 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.

- Spin for several minutes.

- Follow with 5-6 full gas sprint efforts on a straight section of paved road, level or slightly uphill.

Do half of these from a near standstill, and for 1/2 of them, get going at a pretty good clip before you start the sprint.

… spin out the legs, go home, and get ready for the race.

What’s that you say?

You’re not racing tomorrow, you’re racing on Sunday?

First of all read this post from last week. 

***********

Okay?

Got all that?

We went easy on Friday last week, we’re going hard today.

We’re trying it both ways and keeping track of the results.

Remember, this is a bit of an experiment.

For most folks, the default for a race weekend should be a pretty easy day two days before the event, but ‘ya gotta try it both ways and see what works for you.

If you do the following workout and bomb your race on Saturday, at least you’ll have learned something.

That’s a victory in and of itself.

So, with that in mind, today we’re doing…

The 3×10 with Happy Ending…

- Warm up.

- Go as hard as you can for 10 minutes.

- Recover for 2 minutes.

- Go again for another 10 minutes.

- Recover for 2 minutes.

- Go again for another 10 minutes.

That’s the basic version. Success on this is,  however,  all in the details.

The idea here is to go as hard as you can for the duration of all 3 intervals without being forced to go easier at the end of the subsequent interval(s).

If you run out of gas before you finish the second or third interval, you went too hard.

If your vision isn’t blurry at the end of the last interval, you went too easy.

If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. We’re talking 10 watt variance at the most. Keep it steady.

These take practice to do well, and the better you get, the harder they get.

This is a workout that works great on the trainer, and that’s how I do ‘em.

But hey… that’s not all.

This is the Happy Ending version.

What does that mean?

confused

 After the third ten-minute interval,

-spin for 1 minute.

sprint for ten seconds, starting at the one minute mark on your watch.

-spin until you hit the 2 minute mark on your watch

sprint for ten seconds

-spin until you hit the 3 minute mark on your watch

sprint for ten seconds

Etc., etc., continuing until you hit the five minute mark (ten minute, if you’re really motivated, or a bit of an animal), and give the last little bit of your energy in one final 10 second sprint.

Ouch.

Have fun!

M

 

The Cyclocross Workout Of The Day for Thursday, 9.25.14. “Ughill Sprints”

•September 25, 2014 • Leave a Comment

Howdy folks,

First of all, thanks to everyone who came out to the first night of the Marymoor Cyclocross Training Series! That was a good time, can’t wait to do it again next week.

If you enjoyed what we did in the clinic session last night, and you’d like to do some more of it, and a bit more intensively, please come on out to the clinic I’m leading for the Nemesis Racing folks this Saturday, 1pm at St Edwards Park just East of Seattle. It’s only 10 bucks, such a deal!

Hope to see you there, and now on with our regularly scheduled workout…

Today, we’re hitting it pretty hard and doing some…

Short Hill Repeats…

You want to do these on a climb that has you right on the edge of being over-geared.

There are a couple of ways to do this…

- big-ringable, but just at the edge of being a small ring climb.

- small ring, but steep or with variable terrain, or both.

Each effort should take 5 second or so, which tells you how long the climb needs to be, eh?

Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.

Begin your intervals with an out of the saddle, full race-pace ATTACK  into the climb.

You’re looking to blast up the climb, full gas the whole way.

It’s perfectly OK to sit down 1/2 -3/4 of way through the effort – especially if you need to do so to maintain traction – but don’t let the intensity drop.

Try to maintain your intensity for the duration of interval, got it?

You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.

5 reps. per set.

Minimum of 5 sets.

If you can do more than that, great… but make sure you’re maintaining the level of output you had on your first set.

If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table.

That’ll be pretty obvious when it happens, trust me.

Spin out & warm down after.

Have fun!

M

 

 
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