The Cyclocross Workout Of The Day for Tuesday, 10.14.14. “Golden Cover”
Howdy folks,
Well heck… I’m hearing that a fair number of folks are starting to feel pretty darn tired after their weekend racing exploits.
It’s that time of the season!
All the racing and training is starting to wear on some of ya’all.
Sound like you?
It might just be a good day to take it easy, and grab an extra day’s worth of recovery.
Seriously.
At least think about it, ok?
Done thinking?
Decided that ain’t you, and you want to bang your head against the training wall but good today?
Ok.
Got you covered.
Got you covered with…
The MB15
Warm up well. (Seriously. Warm up for this one, it’ll help.)
The basic idea here is to do a series of very short efforts with very little rest between them, for a pretty long period of time.
Sound confusing?
Here’s how it breaks down…
Warm up.
Get set…
Go!
15 seconds on
15 seconds off
15 seconds on
15 seconds off
…and so on and so on for the duration of the interval.
How long are you going to do this for?
– Ten minutes would be great.
Three sets, 5 minutes between sets.
How hard do you go during the “on” segments?
– Pretty darn hard.
You’re familiar with the level of effort you put out in your 2×20’s by now, right?
You need to go harder than that.
A fair bit harder would be good.
Ideally, you’ll hit these on periods at right about 150% of your FTP, if that’s a number that means anything to you. If it doesn’t, it’s probably pretty darn close to what you’re dong your 2×20 effort at.
Like I said, “ouch.”
How easy do you go during the “off” segments?
– A lot easier, but you aren’t quite soft pedaling.
Right about 50% of your FTP, or half as hard as your 2×20 level.
Again, ouch.
Want to know the real “Ouch”?
Ultimately, you want to be able to do 6 sets of these, or 3 sets twenty minutes each, or however many it takes to equal the duration of your races.
Seriously, Ouch.
Maybe not today though, eh?
Today, we’re just hoping for the three 10 minute sets.
Do that and you’re golden.
Spin your legs out/warm down when finished.
Enjoy!
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?
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