The Cyclocross Workout Of The Day for Friday, 8.19.16. “A wee bit of everything”

Howdy folks,

Have I mentioned before that I like Fridays? Even though I work from home, and even though I pretty much work just as much on the weekends as I do on the weekdays, there’s just something about the imminent arrival of that weekend that feels good.




Well, OK. Maybe not that good.

So, it’s Friday, we’re feeling fine… what about a workout for this hot, sunny summer day?

Well – as per usual on Fridays – we’ve got to make some choices today, based on what your weekend plans are.

If you’re racing this weekend, then you should base today on that. If you’re racing tomorrow, well you should do openers of some sort today.

Racing on Sunday? Take it slow today. Go for an easy spin, or even take the day off.

Not racing this weekend, but planning to ride hard, perhaps get some long kitchen sink-style rides in?

You should probably take it easy today as well. Spin for an hour, then go out and hammer tomorrow (and perhaps Sunday as well.)

If you did the running workout yesterday, you might just be feeling it a wee bit in the legs today. Hey, guess what? Easy spinning is on the docket for you as well!

Not riding hard tomorrow? No dead legs from yesterday?

Okey doke.

How about a wee bit of targeted cyclocross work today?

How about some…

Sventervals – 

Just like in the video.

Really darn short – 10 seconds max – full gas hill sprints, ideally on pretty technical terrain.

5 sets of 5 for today (you’ll build up to more) and notice how hard Sven is breathing after these?

That’s the idea.

Hit it hard. Really hard.

Have fun,







Hey folks! Go Check out…


Coaching, FTW.

~ by crosssports on August 19, 2016.

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