Today’s workout for 9/17


Today we’ve got another split set of workouts. If you are racing this Sunday, you’re probably going to want to do the easier of the two – unless you’re training through the race (which you probably should be this early in the season!) If you’re local to me, and racing StarCross on Saturday, well… I’m not writing this for you, really :0). You folks should be doing the “Can Openers” workout from last week…

So, OK. If you’re racing on sunday, today’s workout is “Easy Rollin’.”

The name pretty much spells it out for you.

You’re going to get out on your bike and roll easy for 2 hours. No efforts, no steep hills, no craziness. Just ride a steady level that’s one notch above a recovery ride. You should feel like you want to go just a little bit faster at all times, and when you get home, you should get home wanting more. More speed, more time, harder faster (killkill…)

Pretty simple.

If you aren’t racing, or if you’re training through, or if you just want to be mad at me for kicking your butt, here’s what you’re doing:

2×10 or 3×10 Over-Unders.

Ok, up-front word to the wise; If you do this right, it’s going to hurt.

– 2×10 or 3×10 means you are going to do either 2 or 3 of these, 10 minutes each.

– “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 2×20 workout we did a couple of days ago. Whatever wattage, heart rate, or gear ratio you did that workout at is going to serve as your threshold today.

Didn’t do that workout?


Your threshold will be whatever level you feel like you can hold for an effort of 20 minutes.

Don’t worry about it too much; you’re going to figure it out.

Start by warming up well.

Now that you have an idea of what level you’re going to use as a baseline, you’re going to ride at that level for 5 minutes. Get a solid idea of the wattage, heart rate, or tempo you are riding at, and get it solidly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

After the 5 minute baseline effort, spin easy for 2 minutes. Then begin the first interval…

Here’s how the first (and second, and third…) over-under interval will work:

Ride for one minute at your baseline 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 5 minutes.

Repeat the first interval.

Rest 5 minutes.

Repeat again (or not…)

Spin around to recover, then go home and relax… masochist…


– The  “over” and “under” of the intervals I have given above is approximate. You are looking to go as hard as you can for the “over” while still recovering enough with the “under” to complete the interval. Keep the “under” barely under, though. Don’t go easier on the under to allow yourself a harder “over.” Do these a few times and you’ll get the hang of it – I promise…

– The idea here is to get you better at attacking and responding to attacks in a cross race. You’re motoring along at your limit, all of a sudden someone attacks; what do you do? You follow the damn attack, and look to recover a bit when the tempo drops just a little bit… get it?


~ by crosssports on September 18, 2009.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: