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The Workout Of The Day for Thursday, 9.6.12. “Stairing in moderation.”

Howdy folks,

So… dang. I’m a little bit gassed today. How about you?

If you rode hard over the 3-day weekend, and then followed up with the last couple of days worth of workouts we’ve had up, you might just be looking to take it easy today.

That’s not a bad idea.

Sound like you? If so, today’s workout is…

One to Two Hour Moderate Ride –

Get on your bike.

Go ride for an hour or two.

No hard efforts, but do throw in a couple of moderate ones. By moderate, I mean just that. You can sprint for the town line, but you should be laughing while you do it.

You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.

Check out the view, smell the flowers, just do it while you’re putting a little bit of effort into the pedals.

1 notch above a recovery ride.

Make sense?

Feeling pretty good?

Rarin’ to go, and looking for some work today?

Ok.

You, cowboy, 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.

– 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.

– Repeat entire damn thing until you just can’t do it anymore, or you are going so slowly it’s ridiculous.

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

Notes –

If you can, 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.

Have fun!

M

 

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~ by crosssports on September 5, 2012.

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