The #Cyclocross Workout Of The Day for Tuesday, 8.27.13. “Sleep Ending”

Howdy folks,

Sorry this is going up late. I was  having technical difficulties with the site last night, and eventually just gave up and hit the sack.



Sleep is important, eh?

It’s easy to lose sight of this, especially as you ramp up your training, and try to juggle the demands of training with those of work, family… life.

Sleep often times tends to go by the wayside.

Not a great idea.

Almost always a terrible idea, in fact.

Lack of sleep will, ultimately, have a profound effect on your performance.

You might not feel it right off the bat, but it will catch up with you eventually.

So make sure you get enough.

Write it into your training schedule if you have to. “Must get to sleep by (whatever) o’clock. ”


Suddenly, I’ve woken up and it’s Tuesday.

That means I should probably get on with things and throw out a workout for ya’all, eh?

OK, will do.

A little bit of a twist for you today, it’s the…

2×20 With Happy Ending…

 – 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. Success on this is,  however,  all in the details.

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 to 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.

But hey… that’s not all.

This is the Happy Ending version.

What does that mean?

Immediately after your 2nd twenty minute interval, you’re going to begin a series of five, ten-second “sprint” efforts, with 50 seconds of recovery between them.

It looks like this…

After 2nd 20 minute interval…

-spin for 1 minute.

sprint for ten seconds

-spin for 1 minute

sprint for ten seconds

-spin for 1 minute

sprint for ten seconds

Repeat for a total of 5 sprints.


Have fun!


~ by crosssports on August 27, 2013.

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