The Cyclocross Workout Of The Day for Thursday, 12.24.15. “The actual day before”
Howdy folks,
Happy Christmas Eve Day! Judging by the impassable crowds at every supermarket I drove by this morning, not only do most people have the day off, they’re taking advantage of it by spending the entire morning trying to park at somewhere near their local supermarket. Yeaaahhh…
So, much like yesterday, the operative assumption today is that you probably aren’t going to have a whole lot of time to train.
Today, we’re going to – once again – do something that maximizes the time/benefit ratio, and this time you don’t even need to schlep the bike along (although I still recommend warming up on it…) because we’re going…
Stairing –
Start by finding yourself some stairs.
These are going to be short intervals, so you don’t need stadium stairs or anything like that. Something in the neighborhood of one single flight of standard office building stairs is perfect.
In a pinch, you can use a grassy knoll or hillside, but stairs are really the ticket for what we’re dong today.
– get on your bike and warm up for 15 minutes or so.
– Mosey on over to your stairs 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 risk screwing up Nationals by blowing up a knee or something. Better yet, try this, or just ride today. Check out yesterday’s post.
Have fun!
M
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