The Cyclocross Workout Of The Day for Tuesday, 9.1.15. “Ghostly Tuesday”
Howdy folks,
Before we get started, just a reminder that if you’re in the Seattle area, the Wednesday Cyclocross Workouts at North Seatac Park are in full swing…
It looks like we’ll have some authentic, traditional CX weather tomorrow, so should be even more fun than usual! Hope to see you out there!
It’s Tuesday.
You know what that means, right?
It’s…
Two By Twenty Tuesday!
Pretty simply, the 2×20 looks like this:
– Warm up.
– Go as hard as you can for 20 minutes.
– Recover for 5 minutes.
– Go again for another 20 minutes.
That’s the workout in a nutshell, but the devil is in the details.
First of all, warm up.
No, seriously. Don’t just hop on the bike and blast one out.
Warming up makes a difference, especially if you’re doing this as a test session… and, ideally, every time you do these, it’s doubling as a test session (we talked about this last week.)
You don’t need to do anything super hard or super involved, just make sure the legs are up and running before you kick off the workout proper.
Spin for a bit, blast a couple of 30 second to 2 minute efforts off pretty hard, spin a bit more, then go for it.
When you do go for it, really go for it.
But in a controlled sort of way.
The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval. If you run out of gas before you finish the second interval, you went to hard. If your vision isn’t blurry at the end of the second interval, you went too easy.
If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. How constant?
Can you keep it in a 10 watt range?
Probably not.
15 watts?
More likely
20 watts?
Try.
Keep it steady.
These take practice to do well, and the better you get, the harder they get (you’re welcome.) This is a workout that’s a natural for the turbo trainer, and that’s how I do ‘em.
This is a good thing, because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.
I’m really not kidding about the blurry vision thing. You should aspire to seeing-spots level of output on these.
If you can learn to push through your limits, really push, you will get better and you will get better fast.
It’ll be painful, though.
I promise.
Have fun!
M
Oh c’mon! I can see the stats, I know you aren’t all checking out…
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