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The Cyclocross Workout Of The Day for Tuesday, 10.25.11. – “Details”

Howdy folks,

Well, after yesterday’s post, it’s probably not a surprise to anyone that the workout for today is going to be the…

Classic 2×20.

That’s pretty obvious, right?

Today, though, lets pay extra special attention to how we feel on these, and how we’re tracking our performance in general.

For you folks with power meters, take some time today to look at your 2×20 numbers over the course of the season to date.

How do they look?

Are you seeing any patterns?

Heart rate monitor? Same thing.

Are you doing these based on Rate of Perceived Exertion (RPE)? How are you keeping track?

Nail it down!

If you’re tracking your output by gear ratio v. cadence, that’s cool too. Just make sure you’re charting and keeping track of the results!

‘Nuff said?

OK… onward!

– 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. Success on this is,  however,  all in the…

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 to 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 you will get better fast.

(…but, yeah, it will hurt.)

(…a lot.)

(…but, you know, the good kind of hurt…)

G’night,

M

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~ by crosssports on October 24, 2011.

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