The Cyclocross Workout Of The Day for Thursday, 9.1.16. “Stairing Behind The Scenes”

Howdy folks,

Thanks to all that came out to Wednesday Night Worlds last night. Much fun was had, and the rate of improvement made by people in the clinic sessions was… well, it was impressive. Some solid work being put in, well done!

Speaking of work put in, let’s not forget that the races and practices that make up the CX scene would never take place if it wasn’t for the folks working behind the scenes, well into the dark hours, to get things done…

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Chapeau to all!

Now, how about a workout?

I’ve talked about this a wee bit before (well, more than a wee bit if you’ve been a long time reader) and it still holds true; I think that for most folks, run training is something that best takes place before  the season. Once the season begins, you’ll likely get enough running in during races/practices to make due, and the time it would take to run is generally better spent on the bike. There are exceptions, of course, but… well… they’re exceptions.

For most of us? Run now.

Like, maybe today.

With that in mind, I present to you…

Stairing – 

– 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 stair steps 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.

– Run up stairs sideways. Yup, you read that right. Sideways. Try it, it’ll make sense. More of an agility drill than anything else, but it’ll be good for you.

– Repeat 2-5 times.

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!




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If you think you might just need some more personalized coaching or training!

~ by crosssports on September 1, 2016.

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