The Workout Of The Day for Thursday, 11.04.10 – “Blecch.”

Howdy folks,

How did the Skills Work go for you?

I had a few people come up to me at the Marymoor Velodrome practice session and ask some great questions about their re-mounts and barrier running… I wish I could remember the term somebody coined to describe the lag motion over the barriers I described yesterday; drop me a line so I can use it and give you some credit!

I will add some clarification to yesterday’s post in the next day or so, so go back and check it out if you’re interested. Thanks for the questions. Ya’all are makin’ me think out there.

On with today’s workout…

First things first; you probably shouldn’t do this.

It’s really hard.

I’m not kidding.

For almost everybody, a better bet today is the Slow Roast –

If you’re feeling ambitious, though… this one’s for you. It’s the –

Blecchh Interval Workout –

Here’s how this goes…

warm up well, as if you were going to do a 2×20.

Feeling warm? Great! Start riding as if you were about to do a Classic 2×20 –

5 minutes into your 2×20, stand up, out of saddle.



Hard effort for 30 seconds, as if you were trying to make or bring back a hard move in a race.

Back down in the saddle, 30 second recovery.

back to 2×20 level.

5 minutes, then attack, same as before.

30 second attack, 30 second recovery.

5 minutes at 2×20 level, then one last attack.

30 seconds, all out.


Recover for 10 minutes.


Do 2.

If you can, do 3 – although that would be really damn hard. Aim for 2.

If you can do 3?


Have… fun?



~ by crosssports on November 3, 2010.

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