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The Cyclocross Workout Of The Day for Thursday, 11.3.16. “Small Hills Out Of Molehills”

Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s the time of the season where I’ve got to pay the bills to keep it going.

I’m not trying to get rich off this thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose money doing this.

Heck, allow me to rephrase that; I can’t keep doing this if I lose money on it.

So, hey… if you feel like you’ve gotten anything of value out of this blog, and you’d like to see it continue, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

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Thanks for the consideration!

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.

black mole in open air, molehill

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.

Have fun

M

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~ by crosssports on November 3, 2016.

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