Crosssports's Weblog

Howdy folks,

I’m still down at Interbike, so this is going to be another abbreviated entry as I’m headed out to Cross Vegas in a few moments.

We’ve been working on about a 5 week cycle of brief, intense intervals once a week, and we’re doing ’em again today.

Yup.

Today you’re doing…

Start Me Up – 

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.

Hard.

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.

Have fun!

M

~ by crosssports on September 19, 2012.

Posted in Uncategorized