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The Cyclocross Workout Of The Day for Sunday, 10.20.13. “J.D.D.O.M.G.”

Howdy folks,

Well, I’m guessing that most of you are racing today.

If you are, you know what to do today, eh?

Go Race!!!

If you’re not, though, today might be a good opportunity to get some solid endurance work in.

By “Endurance” I don’t mean any kind of lollygagging the miles away with the off-season roadies, though.

You’re in the middle of your damn season.

You can get after it today.

You can have yourself a…

 

Jacky Day.

This is a good general climbing and endurance workout that will stretch you a fair bit longer than anything you’re ever going to see out on the cross courses.

Heck, this is about as hard and sustained as you’ll ever see in a road race.

In fact, what we’re trying to do is, essentially, simulate a day off the front of a road race.

A day in the life of Jacky Durand, if you would.

Yeah.

Ouch.

Select a route that will enable you to hit at least 3 climbs of  5-10 minutes or so each, with flat to rolling terrain in between. If your local climbs aren’t that long, try and do more shorter ones. If hills are longer… well, cool. Just don’t turn this into an all-out climbing day, ok?

Warm up well, at least 20-30 minutes before you hit the first climb.

Climbs should be hard but steady.

Start medium hard (not full gas!) and try and hold it the whole climb.

Drive it over the top, and roll down the descent. Visualize a prime at the bottom of each descent, and a chase pack nipping at your heels. Don’t sit up at the top of the climbs,stay on the gas all the way down and through.

In between climbs, keep it steady.

You want to stay on top of a pretty big gear, at a level that is below threshold, but not that far below.

If you’re a power meter type, with an ftp of 265, you would want to try and average about 200 watts between the climbs and 300 on the climbs.

Not a PM type? Try and go about 90% on the climbs, and just over 50% between the climbs.

Remember, 3 climbs of 10 minutes, or the equivalent. With a warm up of 15-20 minutes, and a cool down of about the same, this would be just about perfect for a 2.5 hour ride.

Got more time? Rest after the 3rd climbing effort, repeat the cycle.

It’s better to keep the intensity up than to go longer. Remember, we aren’t resting between climbs, we’re dieseling along in a big gear.

Visualize yourself driving an all-day breakaway, and you get the idea…

Have fun, and think to yourself, as you’re rolling along…

“What would Doudou do?”

Jacky-Durand-Champion-de-France-1993-et-1994-2e-en-2000

M

PS… this is a hard workout.  It should go without saying, but don’t even think about doing this if you’re skipping a race to take it easy. Take the day off instead, OK?
Enjoy!
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~ by crosssports on October 19, 2013.

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