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The Cyclocross Workout Of The Day for Saturday, 8.10.13. “Jacky/HGR”

Howdy folks,

Well, heck… welcome to the weekend.

Got plans?

plan a

If you’re racing this weekend, that’s a pretty good plan. I’d go with that.

Not racing?

Might be a good time to get out there and push yourself a bit with a Hard Group Ride, or maybe even…

The Jacky.

This is a good general climbing and endurance workout that will stretch you a little bit longer than anything you’re likely to see out on the cross courses.

Select a route that will enable you to hit at least 3 climbs of 10 minutes or so each, with flat to rolling terrain in between.

Warm up well, at least 20-30 minutes before you hit the first climb.

Climbs should be hard but steady.

Start medium hard (not full gas!) and try and hold it the whole climb.

Drive it over the top, and roll down the descent. Visualize a prime at the bottom of each descent, and a chase pack nipping at your heels. Don’t sit up at the top of the climbs,stay on the gas all the way down and through.

In between climbs, keep it steady.

You want to stay on top of a pretty big gear, at a level that is below threshold, but not that far below.

If you’re a power meter type, with an ftp of right around 300, you would want to try and average about 200 watts between the climbs and 300 on the climbs.

Not a PM type?

Try and go about 90% on the climbs, and just over 60% between the climbs. You’re looking to roll a pretty big gear, pretty darn hard, but steady and at a level you can sustain for the whole ride.

Barely.

Remember, 3 climbs of 10 minutes, or as close as you can get. With a warm up of 30 minutes, and a cool down of about the same, this would be just about perfect for a 2.5 -3 hour hour ride.

Got more time? Rest after the 3rd climbing effort, repeat the cycle.

It’s better to keep the intensity up than to go longer. Remember, we aren’t resting between climbs, we’re dieseling along in a big gear.

Visualize yourself driving an all-day breakaway, and you get the idea…

Have fun, and think to yourself, as you’re rolling along…

“What would Jacky do?”

 (This is a hard workout. You’re going to be tired the next day if you really do it in a committed fashion. Might be worth saving it for Sunday, depending on your schedule…)
Have fun!
M
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~ by crosssports on August 9, 2013.

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