The Cyclocross Workout Of The Day for Tuesday, 9.9.14. “Two For The Road”

Howdy folks,

Before we get started on today’s workout, a quick word.

I’m headed off to the Interbike trade show in lovely Las Vegas in a couple of hours, so there’s a pretty good chance that my output will be diminished significantly the rest of the week.

I will try to get posts up, but no promises – and frankly, it’s a fair bit unlikely.

If you find yourself in need of a W.O.T.D., there’s a search box on the bottom right side of the page. Type the day of the week into the box, hit return, and you’ll get back a pretty long list of workouts, and as we kind of keep to a general theme in terms of what we do each day of the week, you’re pretty sure to find something that makes sense with where you’re at in your training.

If you happen to be in Vegas this week, say “Hi” if you see me!


On with the workout!

Hey, did you know it’s Tuesday?

Two x Twenty Tuesday, that is!


Pretty simply, the 2×20 looks like this:

– Warm up.

– Go as hard as you can for 20 minutes.

– Recover for 5 minutes.

Go again for another 20 minutes.

The idea here, folks, is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval.

This is all about doing two intervals.

Two intervals at as close to the same level of output as you can possibly maintain.

If you’re doing this with a power meter, you want your wattage output to be as steady and unvaried as possible.

For both intervals.


How steady?

Can you keep it in a 10 watt range?

Probably not.

15 watts?

More likely

20 watts?


Keep it steady.

If you run out of gas before you finish the second interval, then you went too hard.

If your vision isn’t blurry at the end of the second interval, you went too easy. But guess what?
It’s way better to go too easy and finish both intervals than it is to go too hard and crater part way through the second 20.

These take practice to do well, and the better you get at doing them the harder they get, as you figure out how to push yourself into a deeper and deeper hole.

This is a workout that’s a natural for the turbo trainer, and that’s how I do ‘em, because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.

That’s not an exaggeration.

You should aspire to seeing-spots level of output on these.

But that might take a while

Get a handle on cranking through both intervals rather than just one, first.

 Eventually, when you learn to push through your limits – really push – you will get better and you will get better fast.

It’s gonna’ hurt, though.

The good kind of hurt.

Have fun!


~ by crosssports on September 9, 2014.

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