The Cyclocross Workout Of The Day for Thursday, 9.25.14. “Ughill Sprints”

Howdy folks,

First of all, thanks to everyone who came out to the first night of the Marymoor Cyclocross Training Series! That was a good time, can’t wait to do it again next week.

If you enjoyed what we did in the clinic session last night, and you’d like to do some more of it, and a bit more intensively, please come on out to the clinic I’m leading for the Nemesis Racing folks this Saturday, 1pm at St Edwards Park just East of Seattle. It’s only 10 bucks, such a deal!

Hope to see you there, and now on with our regularly scheduled workout…

Today, we’re hitting it pretty hard and doing some…

Short Hill Repeats…

You want to do these on a climb that has you right on the edge of being over-geared.

There are a couple of ways to do this…

– big-ringable, but just at the edge of being a small ring climb.

– small ring, but steep or with variable terrain, or both.

Each effort should take 5 second or so, which tells you how long the climb needs to be, eh?

Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.

Begin your intervals with an out of the saddle, full race-pace ATTACK  into the climb.

You’re looking to blast up the climb, full gas the whole way.

It’s perfectly OK to sit down 1/2 -3/4 of way through the effort – especially if you need to do so to maintain traction – but don’t let the intensity drop.

Try to maintain your intensity for the duration of interval, got it?

You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.

5 reps. per set.

Minimum of 5 sets.

If you can do more than that, great… but make sure you’re maintaining the level of output you had on your first set.

If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table.

That’ll be pretty obvious when it happens, trust me.

Spin out & warm down after.

Have fun!



~ by crosssports on September 25, 2014.

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