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The Workout Of The Day for Tuesday, 11.15.11. – “Painkiller.”

Yep.

It’s Two by Twenty Tuesday!

Most of you probably know the usual drill by now, but if you’re new here or need a refresher? Check out the Classic 2×20 .

If you didn’t click that link, it probably means you’ve been with us for a while, and you’ve grown to hate love the 2×20 just as much as the rest of us.

At this point in the season, you might just be sick to death of the damn things.

OK.

How about something a wee bit different today?

How about doing some…

 3×10 Over-Unders.

Right up front, a word to the wise; If you do these right, they’re going to be painful…

– 3×10 means you are going to do 3 of these, 10 minutes each.

– “Over-under” means that you are going to be working right around the level of your threshold, both above and below. What is your threshold? Well, for our purposes, we are going to reference the Classic 2×20 workout we all know so well. Whatever wattage, heart rate, or gear ratio you did that workout at is going to serve as your threshold today.

Haven’t done that workout?

OK.

Stop reading this, go back to the top of the page, and click the link to the description of that workout.

We’ll wait.

*************

OK?

Onward…

Start by warming up well.

Now that you have read that 2×20 post, an have an idea of what level you’re going to use as a baseline, you’re going to ride at that level for 5 minutes.

Get a solid idea of the wattage, heart rate, or tempo you are riding at, and get it firmly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

After the 5 minute baseline effort, spin easy for 2 minutes. Then begin the first interval…

Here’s how the first (and second, and third…) over-under interval will work:

Ride for one minute at your baseline level.

At the end of that minute, ride 10 seconds at 25 watts, 10 beats, or 1 gear higher than the baseline level.

After those 10 seconds are up…

…ride 20 seconds at 25 watts, 10 beats, or 1 gear lower than the baseline.

After the 20 seconds, you go back to the ten (over,) followed again by the 20 (under,) etc., etc.

Got it?

1 minute baseline, 10 up, 20 down, 10 up, 20 down.

Repeat the up/down efforts to the end of the interval.

Rest 5 minutes.

Repeat the first interval.

Rest 5 minutes.

Repeat again (or not…)

Spin around to recover, then go home and relax. Think masochistic thoughts.

Notes:

– The  ”over” and “under” of the intervals I have given above is approximate. You are looking to go as hard as you can for the “over” while still recovering enough with the “under” to complete the interval. Keep the “under” barely under, though. Don’t go easier on the under to allow yourself a harder “over.” Do these a few times and you’ll get the hang of it – I promise…

– The idea here is to get you better at attacking and responding to attacks in a cross race. You’re motoring along at your limit, all of a sudden someone attacks; what do you do? You follow the damn attack, and look to recover a bit when the tempo drops just a little bit… get it?

 

Have fun!
M

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~ by crosssports on November 14, 2011.

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