The Workout Of The Day for Wednesday, 12.26.12. “Paste(ed).”
Howdy folks,
I hope you enjoyed/are enjoying your holiday, and perhaps more to the point, are enjoying all the great coverage of the Belgian Kerstperiode racing! Hoo-boy, you just gotta’ love this time of year if you’re a Cyclocross fan!
But we’re not here to talk about watching the races, we’re here to talk about racing the races, and to get some training in for when these folks are cheering for you at Worlds and Nationals.
What better way to do that (and to burn off that big Christmas dinner!) than by grinding your soul into paste by doing the…
2×20 Get-Up Style –
Here’s how this goes…
– Warm up.
– Go as hard as you can for 20 minutes.
– Recover for 2 minutes.
– Go again for another 20 minutes.
That’s the basic version. This is the get-up version, though, so…
Start the first interval out of the saddle, and stand for the first 30 seconds.
After those 30 seconds are up, sit down. Keep the effort going, and consistent. Don’t surge, don’t go harder when you get out of the saddle.
Stay seated for the next 1:30, then stand for 30 seconds.
Repeat to the end of the interval, and follow this format for the successive interval.
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 interval. If you run out of gas before you finish the second interval, you went too hard. If your vision isn’t blurry at the end of the second 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 is another workout that works great on the trainer, and that’s how I do ‘em, which is a good thing… because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.
I’m really not kidding about the seeing spots thing. If you can learn to push through your limits when you do these, you will get better and well… you will get better.
Tips:
– I do these on the trainer, with a stopwatch on the bars and an Ipod blaring in my ears. Start the stopwatch at the beginning of the interval, and the format is really easy to follow; you stand up for :30 at the 2:oo, 4:00, 6:00, etc. mark(s). Get it? It’s easy!
– A power meter will help you to keep the level of intensity constant. You want the power output to be as steady as possible with these. If you don’t have a PM, do these on the trainer, choose a gear ratio and a cadence, and stick to that for the duration of the exercise – instant home made ergometer.
– Have fun!
M
Crosssports's Weblog 