Crosssports's Weblog

Howdy folks,

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

So, hey. Nationals is in three weeks.

Yeah.

Sorta’ crunch time if you’re going.

If you aren’t? Odds are you’re finished with the season already, so no big deal.

If you’re finished – as I wrote yesterday – take some time off the bike. Again, as I wrote yesterday, more on this soon.

Trust me, though. Take some damn time off. Go ski or something.

Still going?

Great.

If you raced this past weekend – especially if you raced both days – take today off.  Recovery is key in the next few weeks during the run in to Nationals.

You want to keep things hard, fast, shorter, and fully recover from everything you do.

Having said that, if you’re fully recovered today?

Hard, Fast, Short.

Here you go…

Five-By-One – 

warm up well, then…

You’re going to do 3-5 sets of 1 minute efforts.

Hard efforts.

How hard? Hard enough that you can barely make it through the last effort of the set. The percentage of your one minute max that you can do will vary pretty tremendously from athlete to athlete, so it’s hard to give you a set number. Suffice to say that you’re trying to get as close to that max number as you can.

We’re going to do these again next week, and (probably) the week following. Be conservative, at least the first set. You’re going to get another shot at this.

2 minutes recovery between efforts, 5 -10 minutes between sets.

Go until you can’t hold the power level of the first set anymore, or until you’ve done (minimum) 3 sets.

Enjoy!

M

~ by crosssports on December 13, 2016.

Posted in Cyclocross, Intervals, The Workout Of The Day