The Cyclocross Workout Of The Day for Friday, 10.31.14. “Ultimate Obedient Fiend”

Howdy folks,

Well, it’s Friday, and y’know what?

Today I’m going to hit you with a workout that most of you probably shouldn’t do today, if you’re racing this weekend.

This is a piece of fiendishness…


…that exactly one of the athletes I coach is doing today, and that’s only because we’ve learned through plenty of trial and error – and lots of data collection – that he needs to hit it pretty g-damned hard two days before an important race to be able to perform to his max potential.

Thing is, though?

There may well be a couple/few other folk out there in the same boat as him.

Think you might be one of ’em?

Okey doke.

Have a go at…


The 3×10 with Happy Ending…

– Warm up.

– Go as hard as you can for 10 minutes.

– Recover for 2 minutes.

– Go again for another 10 minutes.

– Recover for 2 minutes.

– Go again for another 10 minutes.

That’s the basic idea. Success on this is,  however,  all in the details.

The idea here is to go as hard as you can for the duration of all 3 intervals without being forced to go easier at the end of the subsequent interval.  If you run out of gas before you finish the second or third interval, you went too hard. If your vision isn’t blurry at the end of the last 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.  Keep it steady.

But hey… you’re not getting off that easy!

This is the Happy Ending version.

What does that mean?

After the third ten-minute interval,

-spin for 1 minute.

sprint for ten seconds, starting at the one minute mark on your watch.

-spin until you hit the 2 minute mark on your watch

sprint for ten seconds

-spin until you hit the 3 minute mark on your watch

sprint for ten seconds

Etc., etc., continuing until you hit the five minute mark, and give the last little bit of your energy in one final 10 second sprint.


Have fun!


PS- Oh yeah… if you aren’t going to do the craziness posted above, what should you do? Check this out…



Hey there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and as you may have noticed, I’ve recently started asking for folks to chip in a bit if they feel like what they’re getting her is worth something to them.

Honestly, it’s not like I’m trying to get rich off this here thing… or really 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.



~ by crosssports on October 31, 2014.

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