The Cyclocross Workout Of The Day for Thursday, 9.15.16. “Groms and Short hills”

Howdy folks,

Happy Thursday!

Thanks to all who came out the the last of the Wednesday Night World’s CX Workouts out at North SeaTac…




We’ll be taking a week off, then starting up again out at the Jerry Baker Memorial Velodrome in Redmond. Hope to see you out there!

“But what about today’s workout?” I hear you asking.

Today we’re doing…


Short Hill Repeats…

You want to do these on a climb that has you right on the edge of being over-geared.

There are a couple of ways to do this…

– big-ring-able, but just at the edge of being a small ring climb.

– small ring, but with steep or variable terrain or both.

Each effort should take 5 second or so, which tells you how long the climb needs to be.

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, full race-pace ATTACK  into the climb.

You’re looking to blast up the climb, full gas the whole way.

It’s perfectly OK to sit down 1/2 -3/4 of way through the effort – especially if you need to do so to maintain traction – but don’t let the intensity drop.

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 try to maintain the level of output you had on your first set.

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.

Spin out & warm down after.

Have fun!


Hey folks! Go Check out…



~ by crosssports on September 15, 2016.

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