Crosssports's Weblog

I’m going to hit you with a couple of different options today, but I’m going to break them up in a different way than in the past. Pretty simple, but different…

Going to Nationals (IE, still racing in 2 and 1/2 weeks)

and

Not Going to Nationals (IE, “Done with all this nonsense in a week. Bring on the libations!)

If you’re Not going to Nationals, but you’re going to the Portland races, or doing something else the weekend after this… pick one of the two options…

OK.

Going to Nationals:

The workout is The Classic 2×20

https://crosssports.wordpress.com/2009/09/15/workout-of-the-day-for-914-2/

or the 2×20 Get-Up Style…

https://crosssports.wordpress.com/2009/09/22/workout-of-the-day-for-922/

This might just be the last time you do these this season, so make ’em count… it’s kind-of celebratory, right?

Not going to nationals?

We’re going to do some some speed work today… the workout is 30/20/10 sprint intervals…

Here’s how these go:

– warm up well

– find a nice flat section of road to do the workout

– get up to speed, you want to start the interval from a comfortable speed, rolling in the big ring.

– get out of the saddle and sprint – 30 second effort.

– recover for 30 seconds.

– go again for 20 seconds

– recover for 30 seconds

– go again for 10 seconds.

recover for 1 minute, then repeat, in reverse:

– 10 second sprint

– 30 seconds recovery

– 20 second sprint

– 30 second recovery

– 30 second sprint

That’s one set. You’re looking to do 3-5 sets, 2-5 minutes rest between sets.

Start each effort out of the saddle. Sit down as necessary to keep the gear rolling.

Stop or take a break when your peak wattage or max speed has dropped appreciably. Quality over quantity – make the sprints fast rather than trying to do a whole bundle of mediocre efforts.

have fun!

M

~ by crosssports on November 24, 2009.

Posted in Uncategorized