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The Cyclocross Workout Of The Day for Thursday, “All headwinds”

Howdy folks,

Ever feel like no matter what direction you were going, you were pedaling into a headwind?

 

 

Man, some days are just like that.

Not to whine too much, but I’m having one of those today. Blech.

If I were able to ride the bike – which I’m not right now – I’d be looking to do something to blow the pipes out a bit, clear my mind, get centered.

Something short, hard, and fast.

Something like…

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 second 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 the level of output you had on your first set.

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.

Have fun!

M

 

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~ by crosssports on December 18, 2014.

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