The Cyclocross Workout Of The Day for Thursday, 7.21.16. “How about you repeat some of these”
Howdy folks,
Hope you enjoyed the running yesterday! It can definitely be a rude awakening to be hoofing it for the first – or first couple – of times after almost a year away from it.
If you’re feeling it in the legs today, maybe just go for an easy spin.
On the other hand, if you’re feeling spry, how about some more super fun stuff for ‘ya.
How about some…
Short Hill Repeats…
You want to do these on a climb that is big – ringable for you, but just at the edge of being a small ring climb.
Each effort should take 5 -10 seconds, which tells you how long the climb needs to be, eh?
Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.
Begin your intervals with an out of the saddle, all – out ATTACK into the climb.
You’re looking to blast up the climb for 5-10 seconds, on top of the effort the whole way.
It’s perfectly OK to sit down 1/2 -3/4 of way through the effort, but don’t take your foot off the gas.
Try to maintain your intensity for the duration of interval.
You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.
5 reps. per set.
Minimum of 5 sets.
If you can do more than that, great… but make sure you’re maintaining the intensity.
If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table.
That’ll be pretty obvious when it happens, trust me.
Spin out & warm down after.
Seriously.
Warm down.
You saw the Team SKY guys riding the trainer after the ridiculous mountain stages at Le Tour?
If those guys make a point of climbing on a stationary bike after riding up Alpe deHuez twice, you can do it after some little ‘ol hill repeats, right?
No excuses.
Take the hint.
Warming down is worthwhile.
After you’ve warmed down, head on home and enjoy the rest of your day.
G’night,
M
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