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The #Cyclocross Workout Of The Day for Friday, 12.7.18. “The Big Dance”

•December 7, 2018 • Leave a Comment

Howdy folks,

So, hey… here we are, it’s the week before Nationals.

This is the end of the road for most (the few) of you left.

Congrats, you made it!

In honor of that, no workout of the day today. Sorta.

Instead, I’m going to drop an outline of the week before your big race on ‘ya.

 

Since everyone races on different days, what i’m going to do is post-up a “Week of the big race” schedule. You plug in your race day, count back, and – Voila! a schedule…

 

SO,

Monday –

Easy recovery spin

Tuesday –

Short easy ride or run (if you’re in the habit) maybe even a day off. Make sure you’re totally recovered from whatever you did 2 days ago…

Wednesday –

Slow Roast, or 3 (or 2…) x10 (basically 1/2 a Classic 2×20) or 1-2 Hour Moderate Ride or…

Lots of options today. Key here is to stick with your usual routine, kinda. Most people go pretty hard Wednesday of race week, so you need to that, but just a wee little bit less hard.

Thursday

Short, hard sprints of some sort.

Friday –

Day off, Easy spin or Course Preview

Largely dependent on when you’re getting to Nats. Ideally, you get there at least two days before the event, and you have the chance to preview. If you are in the habit of going easy two days before races, don’t change that now!

Saturday –

Can Openers and / or Course Preview

Don’t overdo it. Ideally you previewed the course yesterday so you can focus on openers rather than course preview. If you have to preview today, try not to overdo it.  Far too many folks throw their race day away at Nationals by riding a bunch the day before, or spending all day freezing their ass off spectating. Do just enough to get open!

Sunday –

Race. 

 

The descriptions/explanations for workouts to fill all these slots can be found by entering the name/description of the workout in the search box over to the rightof the page. If you’ve been following for a while, there isn’t anything here you haven’t seen before, which is kinda the point.

Don’t do anything new on race week!

You gotta’ run what ya’ brung at the big dance…

 

 

Have fun,

M

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The #Cyclocross Workout Of The Day for Thursday, 12.6.18. “Speeding towards season’s end”

•December 6, 2018 • Leave a Comment

Howdy folks,

Speed work today. We’re going to do some…

Ten Second Max Sprints –

This is a pretty simple workout in concept, but harder to actually do than it appears at first blush. Short version…

– Warm up

20 minutes or so, making sure to include some short, hard efforts.

– Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

– Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

– Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

– Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

– Full-gas, all out sprint for ten seconds.

– Spin out your legs, recover for another 10 minutes or so, then go home. You’re done.

Wait… that’s it?
Yup. Five ten-second sprints.
That’s it.
Here’s the thing, though; these are legit, 100%, all you can do sprints.

Think “If I don’t win this sprint, someone I love is going to die” type sprints.

If this doesn’t sound hard to you, that just means you’ve never actually gone that hard before.
It isn’t something that most people – even bike racers – have actually done. They may think they have, but… nope.


Good luck…
M

The #Cyclocross Workout Of The Day for Wednesday, 12.5.18. “Short, sweet, Sven…”

•December 5, 2018 • Leave a Comment

Howdy folks,

One week until Nationals. Go time.

Short and sweet today. We’re doing…

 

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 reps per set, 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.

Ideally, you’re doing these on a short climb that you can barely get up, one that is at the bleeding edge of your technical ability and strength.

You can surmount the obstacle, but it forces you to give it everything you’ve got to make it happen.

But you can make it happen, despite the pain. For a couple of reps, at least.

Can’t get up the hill anymore?

Take a short rest, go again.

When you can’t get up the hill at all even when you take a short break to recover?

You’re done.

M

The #Cyclocross Workout Of The Day for Tuesday, 12.4.18. “Crap…”

•December 4, 2018 • Leave a Comment

Oh crap, man…

I just realized that I didn’t hit the “publish” button for today’s workout this morning, when I got hit with an absolute deluge of day-job hellishness.

I am super sorry about that. Especially this close to Nationals, I hate to leave people in the lurch like that.

Well, here’s what was supposed to go up…

 

 

Over/Under Intervals! 

 

 

What the heck is an over/under interval?

– “Over-under” means that you are going to be working right around the level of your threshold, both above and below.

– What is your threshold? Well, for our purposes, we are going to reference the Classic 2×20 workout. Whatever wattage, heart rate, or gear ratio you use for that interval will serve as your threshold baseline.

Get a solid idea of the wattage, heart rate, or tempo you ride your 20 minute intervals in, and keep it firmly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

Get a stopwatch. Put it on your bars.

Start the stopwatch.

Begin today’s workout by doing a 5 minute effort at your 2×20 level.

After the 20 minute-style baseline effort, spin easy for 2 -5 minutes.

When you are ready, begin the 10 minute Over/under thusly:

– Ride for one minute at your baseline/20 minute intensity level.

– At the end of that minute, ride 10 seconds at 25 watts, 10 beats, or 1 gear higher than the baseline level.

– After the 10 seconds, ride 20 seconds at 25 watts, 10 beats, or 1 gear lower than the baseline.

– After the 20 seconds, you go back to the ten (over,) followed again by the 20 (under,) etc., etc.

Got it? 1 minute baseline, 10 up, 20 down, 10 up, 20 down. Repeat the up/down efforts to the end of the interval.

– Rest 2-5 minutes.

– Do it again for 10 minutes.

– Rest again for 2 minutes.

– Pile sets on until you’re starting to see a precipitous drop in your output level.

This drop should be fairly obvious when it happens, even if you aren’t using a power meter. The meter helps, but perceived exertion is a pretty decent gauge for something like this.
Ideally, you want to keep rolling out sets of these intervals until you’ve completed enough of them to be equivalent to your race duration, IE: 60 minutes worth of sets (that’s over and under not just “over”) if you race for 60 minutes. Less if you race less.

This is a tough go, though. Might also be too much this close to Nats, unless you’re really in great form. Which you maybe should be at this point?

Or maybe not. Can’t tell you without looking at your data. Anyways,  Ouch. These should sting a bit.

Have fun!

The #Cyclocross Workout Of The Day for Monday, 12.3.18. “yup. this…”

•December 3, 2018 • Leave a Comment

Howdy folks,

Monday means…

Recovery Spin…

Just like it sounds…

– Get on your bike. Roll out into the street – or into your living room if you’re going to do this on the turbo – and just spin around for an hour. Or more. Or less. Whatever it takes.

– 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 easily and aimlessly. At a certain point, your legs will start to loosen up.

– When that happens, turn around and go home.

–  You really should feel it when this happens. Your legs should just sorta start to loosen up a bit. It’s subtle, but it’s there. If that doesn’t happen, you might need to roll a bit longer, or you might just be really damn tired. Not being able to loosen up on the recovery spin might be a sign that you need a full day off tomorrow…

–  If you’re doing these on the trainer, same deal. Just spin. No hard efforts, just make the legs go around in circles in a small gear.

– Follow up with as much relaxation as you can. Eat, stretch, and put your legs up. Get a massage if possible.

 

Monday video…

 

 

 

Enjoy!

M

The #Cyclocross Workout Of The Day for Sunday, 12.2.18. “Yup.”

•December 2, 2018 • Leave a Comment

It’s Sunday.

Go Race.

Have fun!
M

The #Cyclocross Workout Of The Day for Saturday, 12.1.18. “Here’s the drill”

•December 1, 2018 • Leave a Comment

Howdy folks,

If you aren’t racing today, the assumption is that you’re racing tomorrow, so that means…

Can Openers – 

Here’s the drill:

 

 

(Ouch, sorry!)

 

– Hop on your bike, and head out to some non-technical (but ideally not paved) terrain. It’s good to do this on dirt if you can, but you want to be able to focus on the efforts, not on the bike handling. Pavement is better than a course that presents bike handling challenges.

– Warm up for 1/2 hour or so, spinning easy with a couple of short bursts thrown in.

– Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard. 2 – 3 of ’em.

– Back off and spin for 5 minutes.

– Follow with 10-15 minute effort at right about your 2×20 output level, 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 hard 10 second efforts, ideally on CX type variable terrain, level or slightly uphill.

– Finish  with 5-6 start efforts on a straight section of paved road, level or slightly uphill.  You want to begin these from a dead stop, with one foot unclipped. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect. This is the cross equivalent of practicing free throws. Make ‘em count!

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

Enjoy!

M