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?
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?
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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