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The Workout Of The Day for Tuesday, 11.16.10 – “HTFU Tuesday”

Howdy folks,

Well, it’s Tuesday.

You know what that means, right?

Ryan does –

Ryan Kephart 

@TheEpicRideRyan Kephart
@crosssports 2 X 20 Tuesdays, they just make you feel like a beast. A beast with rubbery noodle like legs… #fuckyea!
Lozy does –
Lozy 

@lozyLozy
@TheEpicRide @crosssports HTFU TUESDAY!
Now you do, too.
It’s 2×20 Tuesday!
Today we’re doing them Get-up style –

– Warm up.

– Go as hard as you can for 20 minutes.

– Recover for 2 minutes.

– Go again for another 20 minutes.

That’s the basic version. This is the get-up version, though, so…

Start the first interval out of the saddle, and stand for the first 30 seconds.

After those 30 seconds are up, sit down. Keep the effort going, and consistent. Don’t surge, don’t go harder when you get out of the saddle.

Stay seated for the next 1:30, then stand for 30 seconds.

Repeat to the end of the interval, and follow this format for the successive interval.

The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval.  If you run out of gas before you finish the second interval, you went too hard. If your vision isn’t blurry at the end of the second interval, you went too easy.

If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. We’re talking 10 watt variance at the most. Keep it steady.

These take practice to do well, and the better you get, the harder they get. This is another workout that works great on the trainer, and that’s how I do ‘em, which is a good thing… because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.

I’m really not kidding about the seeing spots thing. If you can learn to push through your limits when you do these, you will get better and well… you will get better.

Tips:

– I do these on the trainer, with a stopwatch on the bars and an Ipod blaring in my ears. Start the stopwatch at the beginning of the interval, and the format is really easy to follow; you stand up for :30 at the 2:oo, 4:00, 6:00, etc. mark(s). Get it? It’s easy!

– A power meter will help you to keep the level of intensity constant. You want the power output to be as steady as possible with these. If you don’t have a PM, do these on the trainer,  choose a gear ratio and a cadence, and stick to that for the duration of the excercise – instant home made ergometer.

– Have fun!

M


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~ by crosssports on November 15, 2010.

2 Responses to “The Workout Of The Day for Tuesday, 11.16.10 – “HTFU Tuesday””

  1. I wish I had found your blog sooner. This is my first season racing cross, and I’m just getting back into cycling shape after having mono last spring/summer. I think I’d have had some better results at races if I’d started using your workouts before last week! I’m looking forward to next fall when I’ll have some clue what the heck I’m doing out there. Oh, and I didn’t see spots when I finished today’s workout, but I almost puked, so I figured that was good enough.

  2. […] https://crosssports.wordpress.com/2010/11/15/the-workout-of-the-day-for-tuesday-11-16-10-tuesday/ […]

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