Crosssports's Weblog

Howdy folks,

Well, for many of you, today’s workout is pretty darn obvious. You’re racing today, and, well… you’re racing.

So, hey – Go Race! 

For another rather large group of you, you’re racing on Sunday, and the workout is also pretty obvious. Today you’re going to do…

Can Openers – 

Warm up for 1/2 hour or so.

Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard.

Back off and spin for 5 minutes.

Follow with 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.

Spin for several minutes.

Follow with 5-6 full gas start efforts on a straight section of paved road, level or slightly uphill.  You want to begin these from a dead stop, with one foot unclipped. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. make ‘em count.

… spin out legs, go home and rest. Get ready to race tomorrow.

Not racing this weekend, and still looking to get some work in (IE: not taking a rest, which might be a good idea for some folks right about now, hint hint…)?

Buckle up.

You get to do…

3×20, aka Hell Day.

– Warm up.

– Go as hard as you can for 20 minutes.

– Recover for 5 minutes. Or maybe a bit more.

– Go again for another 20 minutes.

– Recover for 5 minutes. Or maybe a bit more.

– Go again for another 20 minutes.

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 or third interval.

If you run out of gas before you finish the second or third interval, you went too hard.

If your vision isn’t blurry at the end of the third 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 workout is great on the trainer – if you can stand to be on a trainer that long – and that’s how I usually do ‘em… but I’m crazy that way. This workout is probably best when you do it on the trainer, unless you have a really peaceful stretch of road you can use, but it takes a certain kinda crazy to do it, no doubt.

So hey… have fun!

M

M

~ by crosssports on October 12, 2012.

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