The Cyclocross Workout Of The Day for Thursday, 12.17.15. “Sherpa”
Howdy folks,
Hey… about that poll thing…
…thanks for answering. Looks like we’re probably going to do some kind of a road season WOTD. Details soon, as I get it figured out.
Speaking of workouts, though, how about one for today?
With no racing on the schedule right up until the big one at Nationals, it can be pretty hard to keep the running legs in shape. Take the races out of the program, and lots of people don’t get any running done at all.
So, today, we’re going to get some in.
We’re going to…
Get High, Ya’all!
(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
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