The CYclocross Workout Of The Day for Tuesday, 11.20.12. “McTwist”
Howdy folks,
Yep.
It’s Two by Twenty Tuesday!
If you don’t know what I mean by that, go check out the Classic 2×20 .
Heck, if you’re racing well into January or even February?
That’s your workout today.
Enjoy!
If you didn’t click that link, it probably means your season is rapidly drawing to a close.
Just got a couple/few weeks left?
Kinda starting to get that feeling?
You know the one where you find yourself thinking that it might just be nice to get this whole cyclocross thing put away in the closet until next year?
If that sounds like you, today you’re doing…
3×10 McTwists –
This starts out pretty simply.
Warm up well, and then dive into the first interval as if you were doing a Classic 2×20.
Same everything, just half as long.
That’s going to be the meat of this workout; three 10 – minute intervals done at your 2×20 output level.
Here’s the McTwist part.
You’re going to do a 4-5 minute recovery between the ten minute intervals.
At the one minute and two minute marks during the recovery period, you’re going to get out of the saddle and sprint for ten seconds.
So, it goes like this…
Warm up
-1 ten-minute interval at 2×20 pace.
-spin for 1 minute.
sprint for ten seconds
-spin for 1 minute.
sprint for ten seconds
spin for 2-3 minutes.
-1 ten-minute interval at 2×20 pace.
-spin for 1 minute.
sprint for ten seconds
-spin for 1 minute.
sprint for ten seconds
spin for 2-3 minutes.
-1 ten-minute interval at 2×20 pace.
-spin for 1 minute.
sprint for ten seconds
-spin for 1 minute.
sprint for ten seconds
Spin out your legs, and you’re done.
Have fun!
M
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