The Cyclocross Workout Of The Day for Thursday, 11.10.16. “Oversvenning”

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.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.


Thanks for the consideration!

Now on with the workout…





Howdy folks,

If you’ve been playing along with us this week, and have done all the workouts, there’s a pretty good chance that you’re feeling a wee bit tired today. We’ve been hitting it pretty hard the last couple of days.

If this is the case, you might just want to take it a little bit easy today, especially if you’re racing on Saturday this weekend.

On the other hand, you might also want to push through that fatigue, and aim for a bit of a breakthrough week.

Which way should you go?

Heck, I don’t know enough to tell you… but it’s at least something you should be thinking about. Real profound improvement takes a fair bit of suffering. You need to break yourself down, and then adapt and improve to compensate for that depletion.

If that’s what you want, prepare for it to suck. And for your immediate performances in racing to suffer.

In the long run, though, that’s what will make you better.

Your choice.

That said, today we’re doing a variation on the workout we did last week. Check that out here.

What variation are we doing?

Glad you asked.

We’re doing…

Sventervals – 

Sometimes a picture (or a video) is worth a thousand words.

Just like in the video.

Really darn short – 10 seconds max – full gas hill sprints, ideally on pretty technical terrain.

5 reps per set, and notice how hard Sven is breathing after these?

That’s the idea.

Hit it hard. Really hard. These are super short, and super intense.

Ideally, you’re doing these on a short climb that you can barely get up, one that is at the bleeding edge of your technical ability and strength.

You can surmount the obstacle, but it forces you to give it everything you’ve got to make it happen.

But you can make it happen, despite the pain. For a couple of reps, at least.

Can’t get up the hill anymore?

Take a short rest, go again.

When you can’t get up the hill at all even when you take a short break to recover?

You’re done.

Oh, hey… if you don’t have convenient access to terrain that makes this workout a good fit for you? Do the workout from last week that I linked to above.





What’s that you say? You’d kinda’ like to have a cycling coach help figure this stuff out for you? Check out…


(and, in case you’re wondering…. nope, S.E. doesn’t pay for the plug. I am one of their coaches, though, so if you’d like to work with me as a coach, click on the logo.)


~ by crosssports on November 10, 2016.

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