Crosssports's Weblog

Howdy folks,

This weekend –  if it’s at all possible – I recommend hitting one of the remaining few road or MTB races the summer. Cross racing is right around the corner, and it’s really darn hard to match the intensity of racing when you’re training on your own. So get it while you can!

So, if  possible, your workout today is –

Go Race!

No racing in the card for you?

No sweat.

Take a stab at…

The Hills Have “I”s

Warm up, ideally in the course of a ride out to some pretty darn hilly terrain.

Find a hill –  or a series of hills – that will take you 5-10 minutes to climb at pretty darn close to race pace.

Hit the base of the climb hard, out of the saddle, and accelerate into it.

Sit down when you feel you’re starting to lag, and drop a couple of gears. Spin (but still fast, IE about the same as your 2×20 minute level.)

Stay seated until you are breathing a little easier, then…

Out of the saddle, Attack! Hard like you did at the base of the climb.

Same as before, when you start to lag, sit down, spin.

Repeat to top of climb.

At the top of the climb, get out of the saddle, and accelerate as the grade eases.  Power over the top and well into the descent, until your speed is great enough that coasting is faster than pedaling.

Coast/spin to bottom of climb.

Pedal at moderate intensity (IE, 1/2-2/3 of your 2×20 minute level,) for roughly equal to the amount of time it took to complete the entire climb, or until you get to the next hill, whichever is greater.

Hit that hill hard, same as the first one.

Repeat 3-5 times, or until you are spent, or until you run out of time.

If you do more than 3 repeats, spin easy for 5-10 minutes after 3rd repeat.

Total duration should be 2-3 hours, longer = more climbs.

If you do 4 hours, you’re either really damn fit, or you’re kidding yourself.

Better to go shorter and harder than to extend the ride and slow things down.

Have fun!

M

~ by crosssports on August 8, 2014.

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