The Cyclocross Workout Of The Day for Friday, 8.28.15. “Friday Night Lights Are Out”

Howdy folks,

Yay! Friday!

In honor of the Bellevue High Cluster F**k


I just listened to Buzz Bissinger talk about the B’vue nonsense, and he described it as “Much worse than anything in Friday Night Lights”, which – if you’ve read the book – is pretty scary.

Big team sports, big team problems.

When people complain that cyclocross and the other cycling disciplines don’t get the “respect” of the major team sports in the US (and they do this a lot) maybe we should think about the advantages derived from being out of the glare of the spotlight. Lots less nonsense like the above when the money and the prestige and the bulls**t aren’t driving the sport.

I think it’s worth bearing in mind that it took the top-fuel monstrosity of Lance, Inc. to bring cycling as a sport even close to the mainstream consciousness of the US. Did the cheating drive the success, or did the success drive the cheating? Don’t know, don’t care.

I just know I’d trade the “success” for the perversion of fair play in a red second.

So, let’s keep cross weird, shall we?


We’ve been hitting it pretty hard this week – and, yup, last week – so today I’m going to suggest you take it pretty easy.

Maybe even think about taking the day off.

It’d be good timing, as – once again – I’m going to suggest you hit it pretty hard this weekend, and you aren’t likely to have too many race-free weekends in the immediate future, which means you won’t have too many more Fridays devoid of concerns of bike maintenance and race prep.

So, enjoy a day off.

You deserve it.



I knew it.

You ain’t going to take a day off, are you?

Figured as much.

OK, fine.

We ran yesterday, and as mentioned last week, I like to do some foot-speed work the day after a running workout.

So, since you insist on riding today, let’s do some…

Spin Ups –

– Get on your bike and warm up with a leisurely spin, 10-20 minutes.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

– Begin 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.

– Spin the gear up out of the saddle. When your leg speed gets to the point where it’s hard to maintain, sit down and keep going until you are totally spun-out. We’re talking  fast, can’t turn ‘em over any faster…

Think Road-Runner fast…

– Repeat x 3-5

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow. Shoot for 3-5 sets of  3-5.



Hey! Tomorrow is the Washington Women Of Cross event at St Edwards park. I’ll be out there cheering everybody on, say “Hi” if you see me.

As always, please check out…


~ by crosssports on August 28, 2015.

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