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Feeling rested and recovered?

No?

Take another dose of yesterday’s W.O.T.D. and check back tomorrow.

Yes?

Great! Here we go…

Today’s workout is Get Up For The Downstroke.

– Warm up well.

– Find a moderate hill that takes less than 2 minutes to climb at full gas, and has a traffic free run-out at the bottom.

– If you are on a longer hill, pick a landmark that will tell you when you have gone the appropriate distance/time.

You are going to do a series of intervals on this hill. Here’s what they look like…

– Begin each interval with an out of the saddle acceleration at the bottom of the hill. Get up to speed, then sit down and climb the rest of the hill seated.

– Go hard. The effort level here should be right around your sustained max level for a climb of this length. You should be wanting to stop when you get to the top of the climb.

– Again, each climbing interval will take 2 minutes or less.

When you top out on the climb, immediately turn around, and pedal towards the bottom of the hill, gradually gaining speed.

When you reach the bottom of the hill, get out of the saddle, and Sprint full-gas until you are spun out in a large gear.

– You should be going really freaking fast when you finish this sprint. If you aren’t going faster than any speed you see in a Cross race, you’re doing this wrong.

Recover for 30 seconds – 1 minute.

That’s one interval. You’re going to do 2 sets of 5, or 3 sets of 6. 5-10 minutes between sets.

Have fun!

M

~ by crosssports on October 27, 2009.

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