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The Cyclocross Workout Of The Day for Saturday, 8.3.2013. – “Uppity”

Howdy folks,

Yay! It’s Saturday!

Hopefully you’re as glad to see the weekend roll around as I am… which is pretty darn glad.

It’s been a looooooooong week.

(oddly long)

But hey, enough of that… you probably came here for a workout of some sort, eh?

Cool. We can do that.

But first, if you’re racing this weekend?

Focus on that.

Racing is still a pretty ok thing to be doing in prep for the Cross season… for at least another week or so ūüėČ

Not racing this weekend?

Today you’re gonna’ head on out and have a go at some…

Short Hill Repeats…

You want to do these on a climb that is big-ringable for you, but just at the edge of being a small ring climb.

Each effort should take 7-10 seconds, which tells you how long the climb needs to be, eh?

Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.

Begin your intervals with an out of the saddle, full race-pace ATTACK  into the climb.

You’re looking to blast up the climb for 7-10 seconds, full gas the whole way.

It’s perfectly OK to sit down 1/2 -3/4 of way through the effort.

Try to maintain your intensity for the duration of interval.

You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.

5 reps. per set.

Minimum of 5 sets.

If you can do more than that, great… but make sure you’re maintaining the intensity.¬†

If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table.

That’ll be pretty obvious when it happens, trust me.

Spin out & warm down after.

Seriously.

Warm down.

You saw those Team SKY guys riding the trainer after the stages at the TDF, right?

MOR-doping-20130713215039523158-620x349

 

If those guys are making a point of climbing on a stationary bike after riding up Alpe deHuez¬†twice, you can do it after some little ‘ol hill repeats, eh?

Take the hint. Warming down is worthwhile.

After you’ve warmed down, head on home and enjoy the rest of your day.

 

…and that’s a wrap.

G’night,

M

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~ by crosssports on August 2, 2013.

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