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The Cyclocross Workout Of The Day for Thursday, 10.20.11. – “Got Roast?”

Howdy folks,

I hope you enjoyed yesterday’s skills work. We’ve been doing some relatively heady stuff the last few weeks, so here’s one that’s pretty darn simple. Today we’re doing the…

 

Slow Roast – 

 

– first of all, If you actually did the 3×20 on Tuesday, you may want/need to opt out of this. Take it easy today instead, or do Spin-Ups. Ditto if you’re racing on Saturday. This is really geared toward a Saturday race day.

–  this one is a little bit longer than most of the workouts we do – you’re looking to budget 2-2 1/2 hours.

– No real warm up effort required for this one, either. You can pretty much hop on the bike and go…

– So, hop on the bike.

– Ramp up to a level that’s roughly 20 beats below your zone 5 heart rate level or a wattage that’s 25% below your “Classic 2×20″ average, or just at the limit of comfortable conversation. You can talk comfortably, but any harder and you couldn’t.

– Hold at this level for the duration of the ride – ideally for 2-2 1/2 hours.

– Go home, eat, relax, recover.

Notes:

– Yeah, this exercise is just as simple as it sounds. Nice not to have to use the stopwatch, eh?

– Yeah, this is a “Dead Zone” exercise. Don’t worry about it – there’s method to the madness, I promise…

– If you’re hammered from yesterday, take it easy today instead, and do an hour long recovery ride, or the aforementioned alternative workout.

Have fun,

M

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~ by crosssports on October 19, 2011.

2 Responses to “The Cyclocross Workout Of The Day for Thursday, 10.20.11. – “Got Roast?””

  1. (sigh)

    If I only had a sugar daddy and didn’t have to help pay the mortgage…….. For us lower hanging (workin’ for a living) fruit that live in the Northeast where riding outside during the week is just about nonexistent with the shorter days, how would you modify this type of (longer) workout on a Computrainer or trainer? Should you be more concerned with power or HR?
    Thanks in advance for your mud,sweat and beers wisdom. 🙂

    • Man, I know what it’s like having that problem!

      This is a brutal trainer workout – hell, it’s brutal on the road – but you can make this work inside simply by cutting down the time. Try doing the same thing, but 1/2 the duration. Use a bigger gear than you would ordinarily choose, and grit your teeth. Ouch… no fun, but these work.
      Unfortunately.
      …’cause they’re no fun at all.

      Alternatively, as mentioned in the original blog post, just sub in a spin-ups session. Much more fun, totally different workout, but pretty good stuff in their own right…

      MH

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