Crosssports's Weblog

Howdy folks,

You know what we haven’t done in a while?

I bet you do…

Yup.

You’re right.

We haven’t done any running.

No time like the present!

Strap ’em on, and get ready to…

Run up some stuff!

First, warm up on the bike if you can, 15 minutes or so.

(Try to warm up for any running efforts you do, all season, with some time on the bike. Ideally, you will also warm down on the bike.)

 You’re going to do a series of repeated efforts  on a short section of stairs.

*Short* section of stairs.

Not an entire stadium stairwell, ok?!

Maybe just to the first landing, eh?

10 seconds at the most going hard.

Even shorter is fine.

5 seconds is groovy.

The Five Stairsteps are supremely groovy….

…but that’s another subject entirely.

– 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 stair step 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.

– Don’t go that hard if you haven’t been running much (or at all!) this season. Heck, maybe Do this instead.

– If you’re super fit, or crazy, do a 20 minute effort on the bike (1/2 a Classic 2×20) immediately before running. Be aware, this is a completely bonkers workout combo if you do it right, and if you do do it right, you should need to take it easy the next day. Or you’re really damn fit. One or the other…

G’night,

M

~ by crosssports on October 10, 2013.

Posted in Cyclocross, Intervals, 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