The Cyclocross Workout Of The Day for Friday, 9.4.15. “Tanks for Tots”

Howdy folks,

It’s Friday, and frankly I’m having a hard time believing it. Where the heck did this week go?

Not that I’m complaining, because not only is it Friday, but it’s the Friday of Labor Day Weekend.

That means it’s well and truly Cyclocross Season here in the US of A.

Like, for reals.

The big UCI races kick off tomorrow with the Ellison Park weekend, and locally we have our traditional Labor Day CX race, your once-yearly opportunity to shred on honest-to-god tank tracks…

If you’re racing this weekend, have fun, kick A**.

Not racing?

Have fun.


That should really be the goal.

There simply aren’t that many (if any!) weekends in the foreseeable future that aren’t going to be dominated by racing, thoughts of racing, and preparations for racing.

So enjoy this one.

Go for a long mountain bike or road ride, spend some quality time with your soon to be neglected significant other(s)…

…that kind of stuff.


Today, though?

Today you’re doing Ramp Sprints.

– Warm up well

– Find a long, straight section of flat, traffic free road.

– You’re going to do a series of sprint efforts that look like this:

1 – Start from a dead standstill, one foot on the ground. Think race-type start, IE – you’re going hard, but you know you’re going to hit it again in a couple of seconds.

…speaking of which…

2 – Once you’re up to speed, sit down. Pause for two breaths. Go again. Full gas short sprint for 5 seconds.

3 – After you max out the 2nd sprint, slow down quickly. Make a 180 degree turn.

Jump out of the turn. Full gas sprint back towards where you started. Go ’till you’re spun out or 5 seconds.

That’s one rep.

Do three, then 5 minute break.

Repeat until you are obviously slowing down, max wattage has dropped appreciably, or you just can’t stand it anymore.

Have fun!


~ by crosssports on September 4, 2015.

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