The Cyclocross Workout Of The Day for 7.24.12. – “First Run”

Howdy folks,

Welcome back, part deux.

If you were right on top of our entry to the new season, and did the 2×20’s yesterday, there’s a pretty good chance you’re feeling a bit gassed today – especially if that was your first time doing them this season, or  – gulp! – ever!

No sweat. Feeling tapped out? Take it easy today. Go for a…

1 Hour Recovery Spin –

– Get on your bike. Roll out into the street, and just spin around for an hour.

– Really small gear, no hard efforts – heck, no medium effort.

– Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike.

– The idea is to get your body moving, flush the systems out, and speed your recovery.

– Just get out on the road and spin aimlessly. At a certain point, your legs suddenly feel better.

– As soon as that happens, turn around, go home, eat, stretch, and put your legs up.


Feeling pretty darn good today?

Today, you’re going to do some (gulp!) running…

So, a few words about running for cyclocross before we get going…

First of all, don’t get yourself all twisted up with this running thing. Cyclocross is a Cycling event, not a running race. There is absolutely no reason to train for ‘cross by doing long runs!

Even if you’re racing a course like Seattle’s Steilacoom, with it’s legendary run up, you still spend a very small amount of each race running. As a really good point of reference, the total distance of all the running in the Pro race at Steilacoom is something in the neighborhood of 1/3 of a mile.

1/3 of a mile! Total! That’s it!

OK, granted – you’re running pretty damn hard for that short distance, but still… tell me again why you think you need to do 5k runs in practice?

I like to run, and I like to run pretty long distances.

I do it for fun.

don’t do it during the cross season.

Any running I do in-season is short, sharp, and focused on speed. Some of the athletes I coach don’t do any running at all during the season, and it hasn’t stopped them from winning new jerseys in December.

If you’re a runner by inclination and disposition, and you really enjoy those endurance runs… well, get them out of your system now.

Ok, on with the workout… today we are Stairing At The Sun

– First, figure out where you can do the workout. We’re going to be running stairs today, so you need some stairs…

…or a small hill, or a grassy knoll – something you can run up. Stairs are best, but whatever you can come up with will work.

You don’t need NFL stadium stairs or anything crazy like that for this workout. Look for something that’s long enough to give you 10 seconds of running at a full sprint; That’ll be plenty long enough. We’re doing speed work, here. Short, sharp efforts.

On with the workout.

– get on your bike (huh?!) and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike. )

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

Get a sense for the spacing and “feel” of the stairs. You’re going to be flying up these things in a full-on lactic acid bath shortly, so you want to get comfortable with the terrain…

So you don’t have any… problems…

– Repeat x5

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x5

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Walk down.

– Repeat x5

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stairsteps at a time. Walk down.

– Repeat x 5

Rest again.

– Sprint up stairs, combining the previous two exercises – 1st time up, long strides; next time up, short strides, etc. Walk down.

Rest again, 2-5 minutes.

*If this is your first time running this season, that’s it. You’re done. Feel free – heck, feel obligated  – to stop early if you have any tweaks, twinges, or strange feelings in your legs.*

In fact, make that an order.

If this is your first time running this season, go only until you start to feel soreness. That may make this a really, really short workout. That is 100% OK.

– If you’ve got some running miles in ya’ already, repeat the entire damn thing until you just can’t do it anymore, or  until you are going so slowly it’s ridiculous.

Get back on bike, spin out your legs, go home.

Notes –

The idea here is to get good enough at this to go really damn hard. If you do this right, it’s a brutal workout.

Don’t go that hard if it’s your first (or nearly first) time running this season. Keep it under control. You want to build up to the point where you are going up the stairs in a dead sprint, and are completely gassed at the end of each set.

We’re going to do this exercise – or a variation of it – every week for a while, so be patient. You will get better at it, and I will throw in some variations that will keep it fun and challenging, including some agility and lateral stability drills. Stay tuned!

Have fun!


~ by crosssports on July 24, 2012.

One Response to “The Cyclocross Workout Of The Day for 7.24.12. – “First Run””

  1. […] Hit The Ground Running… […]

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