Crosssports's Weblog

Howdy folks,

Whoops… sorry about going missing yesterday.

It’s a long story, but Sunday wound up being pretty epic… I think.

I don’t actually remember some crucial moments.

There’s a story there, might be that I’ll write something up and post it on here if people are interested.

ANyways, end result was that I needed a day off yesterday, sorry!

It’s no longer yesterday, though, it’s today…

…so let’s get to it.

Ready to work hard today?

Right on.

For you, we have…

The Mi15

Warm up well. (Seriously. Warm up for this one, it’ll help.)

The basic idea here is to do a series of very short efforts with very little rest between them, for a pretty long period of time.

Sound confusing?

Here’s how it breaks down…

Warm up.

Get set…

Go!

15 seconds on

15 seconds off

15 seconds on

15 seconds off

…and so on and so on for the duration of the interval.

How long are you going to do this for?

 – Ten minutes would be great.

Four sets, 5 minutes between sets.

How hard do you go during the “on” segments?

– Pretty darn hard.

You’re familiar with the level of effort you put out in your 2×20′s by now, right?

You need to go at least that hard.

Harder would be good.

Ideally, you’ll hit these on periods at right about 150% of your FTP, if you’re down with FTP…

That’s about 1/2 again as hard as your 2×20 level.

Ouch.

How easy do you go during the “off” segments?

– A lot easier, but you aren’t quite soft pedaling.

Right about 50% of your FTP, or half as hard as your 2×20 level.

Again, ouch.

Want to know the real “Ouch”?

Ultimately, you want to be able to do 6 sets of these, or 3 sets twenty minutes each.

Seriously, Ouch.

Maybe not today though, eh? 3 or 4 sets is pretty darn good.

Spin your legs out/warm down when finished.

…if you’re still feeling gassed from the weekend, don’t do those, OK?

They’re really freaking hard.

Take the day off instead.

You earned it!

M

~ by crosssports on November 12, 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