The Cyclocross Workout Of The Day for Tuesday, 9.27.11. – “Great, Scott.”

Howdy folks,

Well it’s Tuesday and most of you probably know what that means, right? It’s…

Two By Twenty Tuesday!

Last Tuesday we did the Get-up Style 2×20, and Scott had a great question:

Hey Matt,
Nasty workout. Maybe I was tired from a double race weekend this past weekend but would you generally expect the average power of the get-up style to be lower than a standard 2 X 20? This was my first time doing the get-up style and my averages were lower. Not a concern I guess, just curious would that be expected.
Thanks.
Scott

To which I replied…

Thanks for the message, and great question!
First of all, yup. This stuff is hard, and if you’re going into it after the double weekend? It wouldn’t be a huge surprise to see a drop in the numbers. Keep an eye on that, though… you want to be careful, and if you see a *steady* decline in the #’s, you might be due for a rest.

First time doing the Get-up style, though?
Well, it’s different from the standard 2×20, and it takes a little bit of time to get it wired, and for the numbers to line up with the “normal” 2×20. That’s kind of the point, right? This might just be a good indication that we’ve identified a weak spot, and that you’re doing exactly the right thing, rounding off a rough edge & getting one little bit closer to a complete cyclocross tool kit.

Keep me posted, and let me know what the numbers look like next week!

Which brings us right to what we’re doing today. It is, of course the…

2×20 Get-Up Style 

Here’s how it goes…

– 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 power meter, 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.

Yup, that’s right, we’re doing the same workout as last Tuesday.

We’re going to make a special point of comparing the numbers/metrics this week to last week, so pay attention to those OK? Re-read the note back to Scott, and check out the link to last Tuesday’s post, and try to think about these things as you’re working up a lather on your trainer.

We’ll be using that info very soon…

Have fun!

M

~ by crosssports on September 26, 2011.

3 Responses to “The Cyclocross Workout Of The Day for Tuesday, 9.27.11. – “Great, Scott.””

  1. Wow….certainly felt a lot of pressure for this workout with all the name dropping 😉

    So….. I did the prescribed workout and it’s a good news/bad news situation I think Matt.
    Firstly the good news is my number are consistent with last week, which means it’s not a fatigue thing and therefore I can keep pushing.
    The bad news is my 2 X 20 get-up style numbers are a little under 10% lower in average watts numbers when compared against my standard 2 X 20s. Maybe the silver lining there is I have found a weakness? If so can you maybe elaborate what that might be? and how I address it?
    Or is there another explanation?

    Thanks again for the awesome blog. It really helps me improve my cross.

    • Hi Scott,

      Thanks for getting back to us with the follow up.
      Briefly? I think you’re right-on with your thoughts RE: what’s going on. I will follow up with more thoughts and suggestions for next Tuesday’s workout, stay tuned…

      M

      • Awesome….thanks very much. Looking forward (in a borderline masochistic way) to what you have in store for us next Tuesday 😉

        Scott

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