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The Cyclocross Workout Of The Day for Thursday, 11.13.14. “Which One Are You?”

Howdy folks,

We’ve got a fun one for you today!

Well, ok… maybe.

These are fun for people for whom they’re fun, and excruciating for those who don’t like ’em.

Not much middle ground.

Which one are you?

Find out when you do today’s…

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 seconds 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 something in the ballpark of the level of output you had on your first set.

You aren’t trying to do all these at the same wattage – there’s some pretty good scientific evidence that if you absolutely drill your first intervals at a level that you can’t repeat for the rest of the set, it’s actually  a good thing – but you don’t want to drive yourself into the ground after the wheels have come off.

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.

Hey… if you’re racing on Saturday?

Maybe don’t do these.

Probably better to take it a bit easy today.

Enjoy,

M

 

 

**********

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.

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~ by crosssports on November 13, 2014.

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