The Workout Of The Day for Wednesday, 8.22.12. “Have at it…”

Howdy folks,

We’re doing a quick replay of a workout we introduced this weekend. If you did this on Sunday, all good. have at it again.

You’re going to be seeing this once a week for a while. This is a workout that will pay off big time for ‘Cross, and even more so if we make it part of our routine, and for a long enough time to see real improvement.

So, give this one a real go. Put some mustard into it.

Have at it. Or…

Start Me Up…

(yeah… I posted that video. Ouch. More Stones next time, I promise…)

Warm up well.

Find a clear, clean stretch of traffic-free open road that will allow you to ride full-gas for 10-12 seconds.

This is important.

You’re going to be going really darn hard, and you don’t want to/can’t be dealing with cars, potholes, etc.

Shift into a gear appropriate for a race-style start (you can/should experiment a bit with this until you get it figured out. This is good stuff to have figured out for ‘cross season, nice side benefit of this workout!)

From a dead stop (or as close to it as practicable…) get out of the saddle and punch it.


Full gas, no messing around.

Shift up as necessary to continue acceleration until you get up to max speed.

Full-gas sprint continues for a duration of 10-12 seconds.

Recover for 30 seconds and then go again.

Repeat 3-5 times.

That’s a set.

Five minutes recovery and then repeat.

You’re looking to do 3-5 sets, or (if you’re using a power meter…) as many sets as you can without seeing a noticeable drop in peak power output.

Spin out your legs, and head back home.

Enjoy the rest of your day.




Have fun!


~ by crosssports on August 21, 2012.

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