Crosssports's Weblog

Howdy folks,

Once again, huge thanks to all those who have chipped in in response to my craven begging. I really, really, really appreciate it.

No idea what I’m talking about?

Said cravenness can be found reprinted at bottom of page.

Right now, though, let’s get some work done!

Let’s do 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!

M

So, hey…

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.

Thanks.

Seriously, thanks.

~ by crosssports on October 9, 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, cyclocross workouts, 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