The Cyclocross Workout Of The Day for Thursday, 11.3.16. “Small Hills Out Of Molehills”
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Now on with the workout…
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 – 10 seconds or so, which tells you how long the climb needs to be.
Maybe a little bit larger than that.
Now we’re talking.
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. Hopefully more.
If you can do more than 5, 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.
If the power comes back after you recover for a couple of minutes, then you’re not done. You’re done when it doesn’t come back, make sense?
Spin out & warm down after.
~ by crosssports on November 3, 2016.
Posted in climbing, Cyclocross, Intervals, The Workout Of The Day
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