Crosssports's Weblog

Howdy folks,

Thanks to everyone who came on out to the first night of the Wednesday Night Cyclocross Workouts out at lovely North SeaTac Park. Much fun was had, and much progress was made. Even better, next week we get to do it all over again! Hope to see you out there!

For today’s workout, we’re going to continue with our theme of having another go at the same workout we did this day last week. We talked about this a bit on Tuesday when we were doing some hard interval work on the bike. It’s like Deja Vu, all over again…

Today isn’t any easier, but it’s not on the bike. It’s…

Stairing – 

spiral stairs

– First, figure out where you can do the workout.

We’re going to be running stairs today, so you need some stairs, or a small hill, or a grassy knoll – something you can run up. Stairs are best, but whatever you can come up with will work.

You don’t need NFL stadium stairs or anything crazy like that for this workout. Look for something that’s long enough to give you 10 seconds of running at a full sprint; That’ll be plenty long enough. We’re doing speed work, here. Short, sharp efforts.

On with the workout.

– 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.

Get a sense for the spacing and “feel” of the stairs. You’re going to be flying up these things in a full-on lactic acid bath shortly, so you want to get comfortable with the terrain.

– Repeat x5

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x5

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Walk down.

– Repeat x5

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stairsteps at a time. Walk down.

– Repeat x 5

Rest again.

– Sprint up stairs, combining the previous two exercises – 1st time up, long strides; next time up, short strides, etc. Walk down.

Rest again, 2-5 minutes.

– Repeat entire damn thing until you just can’t do it anymore, or you are going so slowly it’s ridiculous.

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.

Don’t go that hard if you haven’t got the legs for that yet. Keep it under control. You want to build up to the point where you are going up the stairs in a dead sprint, and are completely gassed at the end of each set. That’s going to take a few sessions to build up to, though. Don’t kill yourself the first time out.

If anything starts to hurt, or feel strained, pulled, or otherwise bad – as in “something just ain’t right, bad” – stop. Just stop. Do Not Injure Yourself Running G-damn stairs in the pre-season, OK?

Have fun!

M

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~ by crosssports on August 24, 2016.

Posted in Cyclocross, Intervals, running, The Workout Of The Day