The Cyclocross Workout Of The Day for Tuesday, 10.7.14. “I Am The Slime”
Howdy folks,
Yikes! This one is going up late today. Sorry about that!
Before we get started, I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
Blecch.
Enough of that, how about today’s workout?
It’s Tuesday, and you know what that means, right?
2×20 Tuesday!
Get-up style today, ’cause we did ’em that way last week.
Generally speaking, I like to have folks do the same workouts a couple of times in succession (meaning, in this case, a couple of Tuesdays in a row) so they can really get the hang of them.
As I repeat often and loudly, it takes practice to do these well, and the better you get at them, the stronger you get as a rider.
So, onward…
Here’s how this goes…
– Warm up.
– Go as hard as you can for 20 minutes.
– Recover for 2 minutes.
– Go again for another 20 minutes.
That’s the basic version (and if you’re new to all this, it’s probably the version you should do. In fact, you should do this workout today, instead of what you’re currently reading.) This here is the get-up version, though, so…
Start the first interval out of the saddle, and stand for the first 30 seconds.
Don’t surge, don’t go harder when you get out of the saddle.
After those 30 seconds are up, sit down. Keep the effort going, and keep your level of output consistent.
Stay seated for the next 1:30, then stand for 30 seconds.
Repeat to the end of the interval, and follow this format for the successive interval.
The idea here 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. If you run out of gas before you finish the second interval, you went too hard. If your vision isn’t blurry at the end of the second interval, you went too easy.
If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. We’re talking 10 watt variance at the most. Keep it steady.
These take practice to do well, and the better you get, the harder they get, as your output level gets closer and closer to the absolute max you’re capable of doing for an interval of this duration.
Add in the constant standing and sitting component, and you’re going to know you did some work when you’re through.
I know I’m repeating myself, but do try to avoid the temptation to up the output level when you get out of the saddle, OK?
That’s an entirely different workout, and we’ll get there soon enough, I promise.
This is a workout that works great on the trainer, and that’s how I do ‘em, which is a good thing… because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.
I’m really not kidding about the seeing spots thing. If you can learn to push through your limits when you do these, you will get better and well… you will get better.
Tips:
– I do these on the trainer, with a stopwatch on the bars and an Ipod blaring in my ears. Start the stopwatch at the beginning of the interval, and the format is really easy to follow; you stand up for :30 at the 2:oo, 4:00, 6:00, etc. mark(s). Get it? It’s easy!
– A power meter will help you to keep the level of intensity constant. You want the power output to be as steady as possible with these. If you don’t have a PM, do these on the trainer, choose a gear ratio and a cadence, and stick to that for the duration of the exercise – instant home made ergometer.
– No reason you can’t do these normal-style. Honestly, for many/most of you, that might be a better bet.
Have fun, and thanks again,
M
Crosssports's Weblog 