Crosssports's Weblog

How ya’all feeling today?

Once again, if you’re tired after the hard work the last couple of days, don’t be afraid to take it easy today.

More than one of the folks I’m coaching are taking – almost – a day on/day off approach to their training right now. If you’re still gaining fitness – awesome. If you’re on the down slope of things, though… be careful. Don’t overdo it.

So, for those of you who are lookin’ for some hard work today, here’s the drill…

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

PS – I’m working on that follow up post to Tuesday’s workout, I promise! Coming soon…

~ by crosssports on November 5, 2009.

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