The Cyclocross Workout Of The Day for Thursday, 12.12.13. “Don’t blow this now”

Howdy folks,

Well, so much for  “a few hours”, eh?


What a week.

More to follow later today, but how about a workout?

If you’re local to me, IE a denizen of the Seattle area, odds are that this weekend is not just the end of the week, it’s the end of the season.

Holy cow… you did it!

You made it through another cross season!

Congrats. We’ll talk end-of-season stuff in another post soon.

This, though is a workout of the day!

You know what?

There just ain’t much you can do to get better in the 2-3 days left before the end of the season.

Really, all you can do is maintain where you’re at, or shoot yourself in the foot by overdoing it before the race rolls around.

So, hey… that latter thing?

Don’t do that.

Do some Spin Ups instead!

Get on your bike and warm your legs up, 10-20 minutes.

After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

Get out of the saddle and sprint.

Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.

Still out of the saddle, spin that gear up until…

…your leg speed gets to the point where it’s hard to maintain.

Sit down and keep it going until you are totally spun-out.

We’re talking  fast legs. Can’t turn ‘em over any faster fast.

Think Road-Runner fast…


– Repeat x3-5

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow.

Shoot for 3-5 sets of  3-5.

Recover on the bike for another 10-20 minutes, then go home, put your legs up & relax.



~ by crosssports on December 12, 2013.

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