The Cyclocross Workout Of The Day for Friday, 7.15.16. “Rest. Relax. Improve. Kick Ass.”

Howdy folks,

Well, it’s Friday. And I’m getting this up pretty late today. Late enough that by the time you read it – unless you’re on the West Coast, and riding after work – it’s going to be too late to do much with it today.

Sorry about that.

I’m in the process of moving into a new house, and after over ten years in the same place, it turns out that moving is a giant, industrial size pain in the ass.

Enough of a pain in the ass that I’m pretty much not riding my own bike at all right now, just writing training plans for other people who actually have time to ride their bikes.


This whole “not riding my bike” thing has actually netted me a couple of race wins over the last couple of weeks.

As one of the folks I was racing against the other day said, in response to my protestations of surprise at winning “well, yeah… of course you’re riding well. You’re rested.”


Look, I coach cyclists for a living (what’s that you say? I need a coach? Sweet. Check us out…)

The number one thing that I have found myself doing for athletes over the years is tell them to rest more.

Rest. Recover. Then Improve. 

You can’t get better if you don’t rest, if you don’t recover.

If you’re a highly motivated athlete, the likelihood is that what you think of as being rest and recovery isn’t, actually.

It’s just a pause.

Not the same thing. Not at all.

We’re going to talk a lot more about rest, recovery, and how to focus on that aspect of your training routine this season, even if it’s not quite as sexy…


…as all the new hard-ass workouts I’m also going to be posting up.

It’s the focus on rest and recovery that’s going to make the biggest difference for many of you, though. I promise.


So, enough of that.

How about a workout?

It’s still the road/mtb season for many of us, so I first need to ask, “are you racing this weekend? Riding hard?”

If you’re racing/riding tomorrow, today why not try some…

Ignition – 


You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

It would be great if it’s about a :45 minute ride away; that would make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it, you’re trying to open your legs, not destroy them.

Make sense?

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 – 20 minutes for the spin/ride back home.

when you get home, put your feet up and relax.

For some folks, this isn’t quite enough to get their legs open and ready the day before the race – or at least it doesn’t feel like it’s enough – and the importance of “feeling” ready can’t really be overestimated.

If you’re part of this club (I am) add a 10-minute effort at right about your 2×20 output level before you start the sprint sets.

Warm up, 10 minute effort, 5 minutes spinning, sprint efforts, spin down, go home.

If you’re racing/riding on Sunday?

Think back to that time all those seconds ago when you read the first part of this page.

Take it easy today.

Just chill.



It’ll be good for you.


Have fun!



~ by crosssports on July 15, 2016.

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