Crosssports's Weblog

Howdy folks,

Hey… thanks to everyone who came out to the Marymoor Cross Workout last night! Good times, and it sure seemed like people were getting better fast at the skills station. Nice to see!

With the format we’re using this year, it looks like we may actually be able to tailor workouts towards what folks want to work on (no need to play short attention span theater, when folks can just go ride the course if they’re bored…) so, if ya’ got any requests, let me know, ok?

Special thanks once again to the new sponsor of the workouts, CyclocrossRacing.com. Go check ’em out!

………..

Up here in Seattle, we’ve got our annual sand race this weekend, and less than a week out, people are freaking out over the running they’re going to have to do.

Yes, it’ll hurt.

Yes, people who did a bunch of run training already this season will have a bit of an advantage.

No, one race with a long sand section doesn’t make it worthwhile to redouble your run training, and drop a day of bike training from your schedule.

Yes, I am going to use this opportunity to hit you with a run workout, and here it is. It’s…

Get High, Ya’all!

(knees. get your knees high. what did you think I meant?)

Find a set of stairs to do today’s workout on. You’re going to be doing a set of short intervals, so you don’t need stadium stairs or anything like that. Somewhere in the neighborhood of a flight or two of bog-standard office building stairs is perfect.

– get on your bike and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike. )

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

– Repeat x3

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x3

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Jog down.

– Repeat x3

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stairsteps at a time. Walk down.

– Repeat x 3

Rest again.

– Sprint up stairs, combining the previous two exercises; long step, followed by 2 short steps. Do 1x.

Walk down.

– Run up stairs, high knees –

Repeat x3

Rest again, 2-5 minutes.

Sprint up stairs, free form, just go as fast as you can. Go until spent.

– Repeat entire damn thing if you’re a freaking animal.

Get back on bike, spin out your legs, go home.

Notes –

– If you can, go really damn hard. If you do this right, it’s a brutal workout.

– If you haven’t been doing much running this season, be careful. Don’t overdo this, and don’t risk screwing everything up for the rest of the season by blowing up a knee or something. Better yet, try this.

Have fun!

M

~ by crosssports on September 26, 2013.

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