The Cyclocross Workout Of The Day for Friday, 11.28.14. “Got Ark?”
Howdy folks,
I hope you enjoyed the Thanksgiving holiday!
I’m guessing a lot of you have the day off today, and if you do, you’re probably going to be tempted to head out for a long ride today to burn off some of yesterday’s calories.
If you’re racing this weekend, you might not want to do that.
You’re more likely to dig yourself a big hole than to accomplish anything productive in these waning days of the season.
Unless, that is, you’re focusing on Nationals, and are willing to train through this weekend’s races in continuing efforts to build form for January.
…or if you just want togo ride ’cause it’s fun.
I’m pretty much always good with that.
What should you do today?
Well, how about some speed work?
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.
But Hey, you say.
This sounds like fun, dude, but I live in Seattle, and I’d need to build an ark with a ramp in it to do this today! Give me something I can do inside!
How about some…
Spin Ups –
Get on your bike and warm your legs up, 10-20 minutes.
After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic, or if you’re on your trainer, put something loud on your headphones, and make sure a towel is handy to wipe up sweat.
Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.
Get out of the saddle and sprint.
Not a power sprint, though.
The idea here is to move your legs quickly, not to make the bike go fast.
Still out of the saddle, spin that gear up until…
…your leg speed gets to the point where it’s hard to maintain.
Sit down and keep it going until you are totally spun-out, should take 10-15 seconds.
We’re talking fast legs. Can’t turn ‘em over any faster fast.
Think Road-Runner fast…
– Repeat x 5 with one minute of recovery between efforts.
Recover for 5 minutes, rolling around at a leisurely pace.
– Go again, same thing.
Recover, then repeat as time and fitness allow.
Shoot for 5 sets of 5, or more if you’re highly motivated and crazy fit.
Recover on the bike for another 10-20 minutes, then go home (or wipe yourself down), and get ready for the weekend.
Have fun!
**********
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