The Cyclocross Workout Of The Day for Thursday, 10.30.14. “All Downhill”
Howdy folks,
How did that start practice go yesterday?
If you did all that, you’re probably feeling it in the legs a little bit today. It’s not an easy workout if you’re giving it full stick… that’s a fair bit of sprinting!
Didn’t do it?
That’s OK, we’re going to hit you with some speed work today as well.
Why?
Well, speed is good.
It’s pretty much always your friend.
It’s great to be strong, and we’ve been working a fair bit on our strength and endurance over the last couple of months, but if you can be strong and fast?
That’s the real E-ticket ride.
More to the point, though?
If you’re in the Seattle area, heads up; the race this Sunday is going to be fast (or, well… a mud bog. One or the other.)
We previewed the course out at the Wednesday Night Cross Practice last night (you shoulda’ been there!) and yup.
Fast.
So, how about some speed work today?
How about…
Going Downhill Fast –
Start by warming up well, a bit longer than usual – 30 minutes or so.
Find a gradual downhill that lets out on a flat section of road or trail. The ideal setup for this workout is a downhill that’s about a block long that turns into a flat section of road another block or so in length.
Extra bonus points if you can loop back to the start without having to turn around – that would be perfect.
You’re going to do 3-5 sets of 5 sprints, full gas. Here’s how the sprints go:
Roll down the gradual descent in a comfortable gear. You want to hit the bottom of the hill going fast, but not yet in a sprint.
As soon as you hit the flat section at the bottom of the hill, get out of the saddle and give it full gas.
Sit back down as you get up to full speed, and try to go even faster.
Go until you are spun out.
Spun out means that your legs can’t go any faster, your form goes completely to hell, or you start bobbing up and down on the saddle a lot.
Ideally, a little bit of all of those things.
Remember, we’re working on leg speed today, so really focus on turning your legs over. The goal isn’t to make the bike go fast, the goal is to make your legs go fast.
There’s a difference, eh? Try to keep it in mind, ok?
ANYways, That’s one rep. You’re doing sets of 5.
Ouch.
Each sprint should take just a few seconds. Recover for 30 seconds to a minute between them, and 5 minutes between sets.
Stop when you hit 5 sets or just aren’t getting the same leg speed you were on the first couple of reps.
When you’re done, spin out your legs and go home.
Tips –
– You should start the sprint in a pretty big gear, and spin it out. How big? It depends on how fast you’re going and how strong you are. You’re working on speed here, so don’t try to lug a giant gear, but the gear needs to be big enough that you accelerate when you hit it at the end of the downhill.
– Important, let me reiterate: stand up out of the saddle when you start to sprint, and gradually sit down as you begin to spin up into your sprint.
– Don’t forget to breathe. Seriously. Too many people hold their breath when they sprint. Don’t be one of them.
Have fun!
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