Crosssports's Weblog

Howdy folks,

Wow… did you watch the World Cup race in Namur today?

What a great damn race.

Videos aren’t up yet, but if you didn’t see it, take some solace in last year’s addition…

Did that get you stoked to do some climbing?

OK… how about some World Cup inspired climbing intervals today?

Buckle up, today it’s…

The Z.D.I. – 

Warm up really well.

Find a fairly steep hill that you can do a 30 second hard effort on. Best bet is a climb that’s right on the big ring/small ring break point. You could do it in either one, depending…

Roll into the climb fast, and Sprint up it, 30 seconds hard effort.

Coast back down, turn around and go again immediately.

Repeat for a total of ten reps.

Yup. Ten.

Ouch.

Recover for 5-10 minutes, then go again. You’re trying to do 3-5 sets of ten.

Yes, this is really damn hard.

Don’t even try these if you’re feeling gassed.

They’re really damn hard, eh?

If you’re not quite feeling the short hill-repeat urge today, it might not be a bad idea to page back to yesterday’s post and continue on with an endurance-themed weekend.

As we said yesterday, this is pretty much your last chance to go long this season…

Enjoy!

M

~ by crosssports on December 22, 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