Crosssports's Weblog

Howdy folks,

First of all, a big “Thank you”

…to all the fine folks who came out to the Mr. Crampy’s Cyclocross Clinic yesterday.

Good times, and some solid progress on the ‘Cross skills made by all.

Speaking of Cross Skills, the racing season is really starting to sneak up on us.

Here in Seattle, we’re looking at a race happening next weekend.

Wowza.

With that in mind, how about something a little different today?

The CX 310…

Ideally, you will want to do these on your Cross bike.

Warm up well, then…

You’re going to perform 5 race-style start efforts.

Begin each effort with one foot on the ground, pushing off into a 10 second sprint, just like the start of a race.

One minute recovery between each sprint, except the 5th sprint, which immediately transitions into a…

10 minute steady effort, ridden like a 2×20.

After the 10 minute steady effort, recover for 5 minutes.

Kinda.

You’re actually going to perform five more of those sprints during your “recovery” period, one minute between each of them, just the same way you began this nightmare.

You will end up doing a total of 3 of the 10 minute intervals, with the sprints in between each.

So, the whole mess looks like this…

Start effort, 10 sec.

1 minute recovery

Start effort, 10 sec.

1 minute recovery

Start effort, 10 sec.

1 minute recovery

Start effort, 10 sec.

1 minute recovery

Start effort, 10 sec.

10 minute steady effort

1 minute recovery

Repeat entire sequence Two Times.

Ouch.

Have fun!
M

~ by crosssports on August 25, 2013.

Posted in Cyclocross, Intervals, The Workout Of The Day
Tags: Bicycle pedal, Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, cyclocross skills, Fitness, Health, Heart rate, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, wootd, WOTD, XC Racing