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The Cyclocross Workout Of The Day for Wednesday, 11.27.13. “Scary turkey bear”

Howdy folks,

Well, it’s Wednesday, but no Skills workout today.

If you feel like doing some of that kind of thing, head on down to the search function on the bottom right hand side of the page, enter “Wednesday,” and you’ll find a whole bunch of content to work with.

Honestly though?

Most folks – if they’re still racing – could probably do with a pretty easy day today, especially with the holiday tomorrow. Bonus rest period!

Unless you found yourself really struggling with something skill related in your last race.

In that case, it might not be a bad idea to do a little skills session… y’know, brush up on the little things that you had trouble with.

Put some thought into it.

The default workout today, though is a…

2 Hour Moderate Ride –

Get on your bike.

Go ride for 2 hours.

No hard efforts, but do throw in a couple of moderate ones.

By moderate, I mean just that. You can sprint for the town line, but you should be laughing while you do it.

You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.

Check out the view, smell the flowers…

…just do it while you’re putting a little bit of effort into the pedals.

1 notch above a recovery ride.

having said all that, though?

If you’re feeling really motivated, having the day off tomorrow might just be the excuse you need to really go for it today.

You can recover tomorrow while you sit back and eat…

1472969_594961413875075_2020456931_n

 

Geezus… hopefully not that!

Shudder

…anyways, looking for something hard to do today?

How about some…

Over-Unders – 

A word to the wise; If you do these right, they’re going to be painful…

 

 

“Over-under” means that you are going to be working right around the level of your threshold, both above and below. What is your threshold? Well, for our purposes, we are going to reference the Classic 2×20 workout we all know so well. Whatever wattage, heart rate, or gear ratio you did that workout at is going to serve as your threshold today.

Haven’t done that workout?

OK.

Stop reading this,  and check out this link.

We’ll wait.

*************

OK?

Onward…

Start by warming up well.

Now that you have read that 2×20 post, an have an idea of what level you’re going to use as a baseline, you’re going to ride at that level for 5 minutes.

Get a solid idea of the wattage, heart rate, or tempo you are riding at, and get it firmly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

After the 5 minute baseline effort, spin easy for 2 minutes. Then begin the first interval…

Here’s how the first (and second, and third…) over-under interval will work:

Ride for one minute at your baseline level.

At the end of that minute, ride 10 seconds at that level plus 10% of your wattage, 10 bpm of your heart rate, or 1 gear higher than the baseline level.

After those 10 seconds are up…

…ride 20 seconds at the baseline level minus 10% of your wattage, 10 bpm of your heart rate, or 1 gear lower than the baseline level.

 

After the 20 seconds, you go back to the ten (over,) followed again by the 20 (under,) etc., etc.

Got it?

1 minute baseline, 10 up, 20 down, 10 up, 20 down.

Repeat the up/down efforts to the end of the interval.

Rest 5 minutes.

Repeat the first interval.

Rest 5 minutes.

Repeat again (or not…) for a total of (wait for it…)

3 or 4 sets.

Ouch.

Spin around to recover, then go home and relax. Get ready for tomorrow’s Tofurkey.

Notes:

– The ”over” and “under” of the intervals I have given above is approximate. You are looking to go as hard as you can for the “over” while still recovering enough with the “under” to complete the interval. Keep the “under” barely under, though. Don’t go easier on the under to allow yourself a harder “over.” Do these a few times and you’ll get the hang of it – I promise…

– The idea here is to get you better at attacking and responding to attacks in a cross race. You’re motoring along at your limit, all of a sudden someone attacks; what do you do? You follow the attack, and look to recover a bit when the tempo drops just a little bit… get it?

 

Have fun!

M

 

 

 

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~ by crosssports on November 27, 2013.

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