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The Cyclocross Workout Of The Day for Tuesday, 11.25.14. “This’ll take your mind off things…”

Howdy folks,

I hope ya’all have had a peaceful last 24 hours, and haven’t been adversely affected by the craziness…

(Photo credit -http://www.reuters.com/news/picture/2014/11/25/editors-choice?articleId=USRTR4FI2G)

Not much to say about any of that here, other than it sure will be nice to get on the bike and forget about the world for a while.

So, how about a workout that’s guaranteed to take your mind off current events?

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 -four 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.

Do what you can.

Have fun,

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.

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.

 

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~ by crosssports on November 25, 2014.

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