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The #Cyclocross Workout Of The Day for Wednesday, 9.4.13. “CX310”

Howdy folks,

Well, it’s Wednesday. Normally this is the day that we do some Cyclocross Skills work, and for a good chunk of you, that probably wouldn’t be a bad idea for a workout today.

If you kinda’ feel like you need to be doing that sorta thing today, well… right on.

Head over here and pick a workout.

Lots of choices…

Are you still feeling gassed from the work you did over the long weekend?

tear-gassed

 

Today might be a good time to take a day off.

Yup, you heard me.

Take today completely off.

No riding, no running, just act like a normal person.

Weird, huh?

Too weird?
1239659-weird-al-yankovic-portrait-617-409

 

OK.

Today, have a go at the…

CX310 – 

You’re going to need a flat(ish) low-traffic area to do these, so think of a good venue. The place where you do your 2×20’s is probably a good choice.

Warm up well.

Start your first interval with a foot on the ground, Cyclocross start effort style.

Hard effort off the line, about 80% of the effort you would put into an actual race start.

As soon as you get up to speed, settle in at a hard, 2×20 level pace.

Roll at this effort level for 10 minutes.

You’re going to do this three times, with 5 minutes recovery between intervals.

Kinda.

There’s a twist.

You’re going to do one additional 10 second start effort every minute during the “recovery” phase.

So, things look like this:

Warmup

Start effort

10 minute interval

1 minute recovery

10 second start interval

1 minute recovery

10 second start interval

1 minute recovery

10 second start interval

1 minute recovery

10 second start interval

1 minute recovery

Start effort

10 minute interval

Etc.

Dazed and confused?

Don’t sweat it.

It’ll make much more sense out on the bike (I hope!)

 

Have fun!

M

 

 

 

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~ by crosssports on September 4, 2013.

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