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The Cyclocross Workout Of The Day for Thursday, 11.14.13. “Damn Roast”

Howdy folks,

Y’know, I’m seeing a whole bunch of people out at ‘cross practice and at the races  looking burnt to a crisp…

Ya’all have been overdoing it, haven’t ya’?

Up here in Seattle, the biggest local series just ended, so it’s probably not a huge deal that the great annual burnout plague has hit in earnest, but if you’ve still got racing to do?

Yikes.

Do an honest assessment of where you’re at, and if you need to get some recovery time in, do it.

It’s tough to admit to oneself, but getting faster pretty often requires that you do less.

Less work that is. More rest.

Try it.

You might like it.

You, though?

You’re feeling fit and fast, and you’re looking to do some work.

What’s another big problem that’s rearing it’s head this time of the season?

Endurance.

Racers have the legs to go like gangbusters at the start of the race, but they fall off the pace 1/2 way through, and come back like a wounded bird.

(Burnout/overtraining is also one of the reasons for this… how can you tell the difference? You’ve been tracking your performance in training, right? If you’re still showing good, consistent numbers in training, if you aren’t waking up wanting about 12 hours more sleep, but you’re still dying faster in the races than you did at the beginning of the season? Probably need to work on your endurance…)

So,what can you do?

Well, if you’re a pro, you do a short block of endurance training, with some 3-4 hour hard, steady rides.

Not so plausible if you’ve got a day job.

Working stiff?

Try the…

Slow Roast

Ideally, you would make this a longer ride than most, 2 – 2  1/2 hours. It’s absolutely fine to go shorter, but go as long as you can/are able, up to 2 1/2 hours.

No real warm up effort required. You pretty much hop on the bike and go.

So, hop on the bike.

Ramp up to a level of output that’s approximately 2/3 of your FTP level, or 2/3 of what you’ve been doing your 2×20 Workouts at.

Hold this level for the duration of the ride.

Seriously, you’re looking to average that power level for the whole damn thing.

One twist… do it in a big damn gear.

If you can, you do the whole damn ride one damn gear bigger than you feel comfortable.

Damn it.

Ouch.

When you’re finished, go home, eat, relax, recover.

 

Have fun,

M

 

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~ by crosssports on November 14, 2013.

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