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The Cyclocross Workout Of The Day for 9.8.11. – Running with the… well, with the Devil. It’s only a metaphor, dude, give me a break….

Howdy folks,

It’s Thursday, and the usual game plan is to get some running in today. That could be good…

Let’s talk a little bit about running for cyclocross.

I’ve laid out the actual stats on here before (and I’m too tired to go and dig ‘em out again,) but suffice to say, it’s incredibly rare that a cyclocross race actually has all that much running in it.

When you are running, it’s intense… but it’s for a short distance, and almost always up hill.

That’s why we train short, sharp, and uphill when we’re working our running.

Specificity, baby.

So, OK.

When you run, run hard, run short.

For most of us, it’s really not worth making a priority out of it, ’cause you just don’t run all that much in the races.

Now that the races are starting, though… when the hell are you going to get your running in, even the small amount we’ve been doing?

If you’re a normal, non-independently wealthy, day-job having person, you probably have a pretty damn limited amount of time to train.

Most of the time, once the season starts up, I stop programming running workouts into my training clients schedules.

Between racing, group skills sessions on Wednesdays, and other bike-oriented workouts, most folks get plenty of running in without devoting a day’s training specifically to it.

The time you would dedicate to running – during the season – is probably best spent working on something else.

Having said that, you need to keep track of how things are going in the races.

If you start getting dropped in all the running sections?

Yeah, maybe then you need to focus on the running a bit, or maybe schedule in a running-oriented phase of  training if you start to notice you’re going backwards relative to your competition.

make sense?

So… about today.

Did you race on Monday?

Are you racing this weekend?

If the answer to both of these questions is “yes,” and if the race this weekend is one you care at all about, you probably shouldn’t be running today.

So, don’t.

Today, you’re doing…

Steep Hill Accelerations.

Oy Vey...

Here’s the drill:

– warm up well, 15 – 20 minutes or so.

– Find a hill that takes you 2-5 minutes to climb at full gas.

– The hill should be rideable in the big ring, but better done in the small ring.

– You are going to do a continuous series of accelerations on the hill. Like this:

Start climbing seated, at a comfortable pace.

After 10 seconds or so, get out of the saddle and accelerate hard. Punch it for 5 pedal strokes.

Sit back down for 5 pedal strokes.

Attack again for 5

Repeat to top of hill, 2-5 minutes, depending on your gas tank.

– Recover by coasting back down the hill.

– Do a set of 5-10, rest for 10 minutes, and repeat.

– Say “ouch,”  spin out, go home, and lie down…

Notes:

– Accelerate as hard as you can, while still being able to complete the interval.

– Vary the gear throughout the intervals; attack in a big gear, then a small gear. Mix it up. Figure out what works best for you, and work on what doesn’t.

– Don’t just coast when you sit down after the attack; you are working on your ability to respond to and initiate attacks, so you need to attack from a fairly stiff tempo, and then settle back down to that, and then go again.

– Ouch.

– You will probably find this to be very frustrating if it’s your first time doing an interval session of this type. Don’t worry about it – it gets better, I promise.

If you didn’t race last weekend, if you aren’t racing this weekend, or if you just really want to get some running in?

You’re doing…

More G**Damned stairs, Damnit….

https://crosssports.wordpress.com/2010/09/01/the-workout-of-the-day-for-thursday-9-2-yeah-were-running-again/

Have fun!

M

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~ by crosssports on September 7, 2011.

One Response to “The Cyclocross Workout Of The Day for 9.8.11. – Running with the… well, with the Devil. It’s only a metaphor, dude, give me a break….”

  1. Hill accelerations – it was love and hate simultaneously!

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