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The Workout Of The Day for Tuesday, 12.13.11 – “Playing out the string”

Howdy folks,

It’s Tuesday again… you love Tuesdays, right? You love…

2×20 Tuesday!

Wait a second, though…

Did you do the double race thing this weekend?

Are you still feeling gassed?

If you are, no hard riding for you today!

Take it easy, go spin for an hour or  two.

Nothing hard, just a leisurely ride.

If you’re feeling good, though, and if you’re still racing, today you’re doing the old standby –

Classic 2×20 –

– 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 details.

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 a workout that goes 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…)

You can also do the 2×20 Get-Up Style –

https://crosssports.wordpress.com/2010/08/09/the-cyclocross-workout-of-the-day-for-tuesday-8-9-2x20s-get-up-style/

Honestly, pretty much anytime I suggest the Classic version of the 2×20, you can sub in the Get-Up Style… they’re pretty much interchangeable.

 

So, hey – why are we doing the old-school versions today?

If you’re still racing, if you’re playing out the string to Nationals or Worlds, you still need to be building your fitness… or, at least not letting it go.

So,  we’re programming in the basic building block interval, the 2×20.

You know it, you love hate it – so go out and nail it.

Remember, if you aren’t racing anymore this year, you’re done. Take it easy, stay away from the bike for a while… please?

 

Have fun!

M

 

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~ by crosssports on December 12, 2011.

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