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The Cyclocross Workout Of The Day for Wednesday, 12.9.15. “Nope, not that…”

Howdy folks,

Well, it’s Wednesday, and if you’ve been following the blog for any period of time (save the last couple of weeks!) you know that on Wednesday we usually do some kind of skills related workout.

Up here in the Seattle area, we have a couple of pretty large group workouts that meet on Wednesdays, and this helps a lot with getting skills training in. There’s almost nothing that increases your technical ability more than riding with people who are better than you are, and stealing liberally from them. Highly recommended.

This time of year, though? Most folks are done racing for the year. No more group workouts, at least up here, and – so I’m told – in many other parts of the country.

This makes it pretty tough to keep your skills in peak form, especially when you combine it with a dearth of racing. Cranking out intervals on the trainer may make you strong, but it isn’t going to do much to help you keep the wheels rubber side down when things get slippy out there on a muddy or icy cross course.

You’ve got to find a way to get out in the wilds and put some practice time in on some actual cyclocross terrain.

This ain’t easy this time of year, especially up here in the PNW, with the incredibly short days we have this time of year. Blecch.

You still have to figure out a way to do it, though, if you don’t want to find yourself sliding sideways all over the course at Nationals, rusty skills kicking your ass sideways after a month away from real technical riding.

So, what can one do?

Find a couple of other folks who are also heading out to Nationals, and figure out a day and a time that you can all get together to chase each other around some kind of cylocross terrain. You don’t have to do this every day, but if you can do it every week, for an hour or so, it will make a difference.

If that isn’t going to happen, make yourself get outside and do some skills work all by your lonesome. Push the pace on some slippy mud, practice your mounts and remounts on some fallen branches, whatever it takes, just get out there. Again, even an hour a week will help.

Having said all that, guess what? No skills work on today’s post.

I’m going to save it for this weekend, when odds are there will actually be some daylight to get out and train in, and after you’ve had a couple of days to find some people to do skills work with.

Today, instead, we’re gonna’…

Get High, Ya’all!

whoah

(knees. get your knees high. what did you think I meant?)

Find a set of stairs to do today’s workout on. You’re going to be doing a set of short intervals, so you don’t need stadium stairs or anything like that. Somewhere in the neighborhood of one single flight of standard office building stairs is perfect.

– get on your bike and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike.)

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

– Repeat x3

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x3

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stair step at a time. Jog down.

– Repeat x3

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stair steps at a time. Walk down.

– Repeat x 3

Rest again.

– Sprint up stairs, combining the previous two exercises; long step, followed by 2 short steps. Do 1x.

Walk down.

– Run up stairs, high knees, exaggeratedly so…

Repeat x3

Rest again, 2-5 minutes.

Sprint up stairs, free form, just go as fast as you can. Go until spent.

– Repeat entire damn thing if you’re a freaking animal.

Get back on bike, spin out your legs, go home.

Notes –

– If you can, go really damn hard. If you do this right, it’s a brutal workout.

– If you haven’t been doing much running this season, be careful. Don’t overdo this, and don’t risk screwing everything up for the rest of the season by blowing up a knee or something. Better yet, try this.

Have fun!

M

 

 

 

 

 

Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and as you may have noticed, I’ve recently started asking for folks to chip in a bit if they feel like what they’re getting her is worth something to them.

Honestly, it’s not like I’m trying to get rich off this here thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.

It’d just make my life a fair bit easier if I didn’t lose money doing this!

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.

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~ by crosssports on December 9, 2015.

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