Crosssports's Weblog

Howdy folks,

First off, read this.

We’re going to do a bit of running today, and it’s really damn important you don’t overdo it.

Like, seriously.

I’ve seen more than one person throw the majority of their season away because they blew their legs up doing some overly-ambitious running in the early days of the season.

So, don’t be that guy.

This workout ain’t for most of you. It’s for folks who are up to a stout damn running workout today.

You probably shouldn’t do it.

You should do this instead.

OK?

I knew you wouldn’t listen.

OK, it’s on your head.

Enjoy some…

Stairs! Ugh!

Find some stairs. Don’t have to be super long, you’re only going to need something that takes 5-15 seconds to run up, full tilt.

If there aren’t any stairs conveniently located, you can use a hillside or a grassy knoll or something…

…but stairs definitely work best. So use ’em if you got ’em.

A short flight of ’em.

Got that? These are all short efforts. 15 seconds is probably too long for most people.

 – get on your bike and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike. )

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

– Repeat x3

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x3

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Jog down.

– Repeat x3

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stairsteps at a time. Walk down.

– Repeat x 3

Rest again.

– Sprint up stairs, combining the previous two exercises; long step, followed by 2 short steps. Do 1x.

Walk down.

– Run up stairs, high knees –

Repeat x3

Rest again, 2-5 minutes.

Sprint up stairs, free form, just go as fast as you can. Go until spent.

– Repeat entire damn thing if you’re a freaking animal.

Get back on bike, spin out your legs, go home.

Notes –

– If you can, go really damn hard. If you do this right, it’s a brutal workout.

– Don’t go  hard if you don’t already have some running in this season. In fact, don’t do this workout at all. Do this instead.

– If you’re super fit, or crazy, do a 20 minute effort on the bike (1/2 a Classic 2×20) immediately before running. Be aware, this is a completely bonkers workout combo if you do it right, and if you do do it right, you will probably need a rest day tomorrow. 

So forget I said that.

You should probably do this instead.

Have fun,

M

~ by crosssports on August 6, 2014.

Posted in Cyclocross
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