The Cyclocross Workout Of The Day for Thursday, 11.6.14. – “I (censored) love to count”

Howdy folks,

If you were out at the Marymoor Cross Clinic I taught last night, we spent a fair bit of time talking about MotoGP racing, and the absolutely incredible skill the drivers in that sport have at piloting their bikes.

Unparalleled, seriously.

Want to learn how to drive anything with two wheels?

Watch these guys…



So damn much good stuff going on there…

But that’s skills talk. Maybe next Wednesday we’ll delve into that topic a bit more, but today?

Today we’re doing…


(I Love to count!)

What does this look like?

It’s pretty simple.

5, 4, 3, 2, and 1 minute intervals.

Recover between intervals in reverse order, so if you do 5 minutes on, you get 1 minute off.

4 minutes on, you get 2 minutes off, etc.

So, 5 on, 1 off, 4 on, 2 off, 3 on, 3off, 2 on, 4 off, 1 on, 5 off.

You want to do 2 full sets, 3 if you can.

But don’t sacrifice the quality of the effort to do more sets.

What do I mean by that?

The effort level at which you do these should, ideally, be high enough that when you do the last of the intervals, you’re done. Spent. Ready to call it a day.

So keep that in mind.

This format lends itself to pushing pretty damn hard on the shorter intervals. Don’t be afraid to push yourself a bit.

Have fun!




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 November 6, 2014.

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