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The Cyclocross Workout Of The Day for Tuesday, 9.24.13. “Sucky Ending”

Howdy folks,

Phew.

I’m pretty burned out.  Blew my back out crashing after I rolled a tire ten days ago, then raced on it on Sunday, back spasms today.

Yay!

Hopefully, you’re in better shape than I am, because, well… because this pretty much sucks.

Also because it’s Tuesday.

You know what that means, right?

It’s 2×20 Tuesday!

 – 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.

Are you feeling especially motivated today?
Rad.

Why not add in a…

Happy Ending…

Cinderella_happy_ending

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.

Ouch.

Have fun!

M

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~ by crosssports on September 23, 2013.

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