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The Cyclocross Workout Of The Day for Sunday, 12.11.16. “Late Season Jacky”

Howdy folks,

There’s a s**tload of new stuff up on the for sale page, including a garage’s worth from ZMD. Check it out.

 

Today is the District Championship Race out here in WA State, good luck to all who are headed out to it. Frankly, I expect that to be very few people.

Want to guarantee a low turnout for a championship race?

Make it the very last race of the season, force people to ride in categories that are different from the ones they’ve been racing in all season, reduce the number of categories, and stick the race in a venue that’s on an island almost two hours away from the big Metropolitan center of the state.

You can get away with some of those things, but all of them? Good luck. Seriously, I wish the promoter luck, but I’m betting on some small fields today.

 

Anyways, if you’re racing today, have a great one! If it’s your last race, tune in the next couple of days, we’ll begin to talk about transitioning out of cross season over the next week or so.

Not racing today, but still got some races on the calendar?

If the weather isn’t too horrible, head out on the road and get in some long, hard miles. Maybe do something like a…

 

Jacky Day.

This is a good general climbing and endurance workout that will stretch you a fair bit longer than anything you’re ever going to see out on the cross courses.

Heck, this is about as hard and sustained as you’ll ever see in a road race.

In fact, what we’re trying to do is, essentially, simulate a day off the front of a road race.

Ouch.

Select a route that will enable you to hit at least 3 climbs of  5-10 minutes or so each, with flat to rolling terrain in between. If your local climbs aren’t that long, try and do more shorter ones. If hills are longer… well, cool. Just don’t turn this into an all-out climbing day, ok?

Warm up well, at least 20-30 minutes before you hit the first climb.

Climbs should be hard but steady.

Start medium hard (not full gas!) and try and hold it the whole climb.

Drive it over the top, and roll down the descent. Visualize a prime at the bottom of each descent, and a chase pack nipping at your heels. Don’t sit up at the top of the climbs,stay on the gas all the way down and through.

In between climbs, keep it steady.

You want to stay on top of a pretty big gear, at a level that is below threshold, but not that far below.

If you’re a power meter type, with an ftp of 265, you would want to try and average about 200 watts between the climbs and 300 on the climbs.

Not a PM type? Try and go about 90% on the climbs, and just over 50% between the climbs.

Remember, 3 climbs of 10 minutes, or the equivalent. With a warm up of 15-20 minutes, and a cool down of about the same, this would be just about perfect for a 2.5 hour ride.

Got more time? Rest after the 3rd climbing effort, repeat the cycle.

It’s better to keep the intensity up than to go longer. Remember, we aren’t resting between climbs, we’re dieseling along in a big gear.

Visualize yourself driving an all-day breakaway, and you get the idea…

Have fun, and think to yourself, as you’re rolling along…

“What would Jacky do?”

PS… this is a hard workout. Depending on your schedule, and what you did yesterday, it might be a bit much. If you’re looking to win Nationals, and you aren’t racing or resting today, though?
Yeah. This is the kind of thing you should be doing.
Enjoy!
M
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~ by crosssports on December 11, 2016.

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