The Cyclocross Workout Of The Day for Thursday, 10.17.13. “Hint, hint”

Howdy folks,

So, hey, wow… I know I’ve said it before – and you’re probably getting tired of hearing it – but man… I saw some tired folks out at the cross practice last night…

…and that’s just counting the few people who showed up!

It looked like a fair passel ‘o folks just thought the better of it and stayed at home, great weather be damned.

Only one reason for all that, eh?

Worn out, beat up, beat down…

…tail draggin’, folks be Tired!




Does that sound like you?

Fer chrissakes, take today off, ok?

Or at least go for an easy spin.


On the other hand, feeling spry?


Let’s see what we can do about that.

Try some of these on for size…


Short Hill Repeats…

You want to do these on a climb that is big – ringable for you, but just at the edge of being a small ring climb.

Each effort should take 5 -10 seconds, which tells you how long the climb needs to be, eh?

Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.

Begin your intervals with an out of the saddle, all – out ATTACK  into the climb.

You’re looking to blast up the climb for 5-10 seconds, on top of the effort the whole way.

It’s perfectly OK to sit down 1/2 -3/4 of way through the effort, but don’t take your foot off the gas.

Try to maintain your intensity for the duration of interval.

You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.

5 reps. per set.

Minimum of 5 sets.

If you can do more than that, great… but make sure you’re maintaining the intensity.

If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table.

That’ll be pretty obvious when it happens, trust me.

Spin out & warm down after.


Warm down.

You saw the Team SKY guys riding the trainer after the ridiculous mountain stages at Le Tour?


If those guys make a point of climbing on a stationary bike after riding up Alpe deHuez twice, you can do it after some little ‘ol hill repeats, right?

No excuses.

Take the hint.

Warming down is worthwhile.

After you’ve warmed down, head on home and enjoy the rest of your day.




~ by crosssports on October 17, 2013.

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