The Cyclocross Workout Of The Day for Wednesday, 12.14.16. “Having it both ways”

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.

If you’re still following along with us, odds are you’re racing through Nationals. With the exception of a couple of posts that will discuss off-season strategies (look for the first of those soon) that’s going to be the assumption from here on out.

So, it’s Wednesday, three weeks or so to go to the big race.

Typically this is the day of the week that we do skills, drills, and technique. If that’s been working for you so far this season, there’s no reason to change. Heck, if there isn’t any more racing on your calendar between now and the big event in January, I’d go so far as to say that you need to make sure there’s some skills work penciled into your schedule.

Gotta’ keep that shit tight.


Having said that, man the days are short right now, and it’s pretty damn tough to get out and do any kind of extended training sessions on a weekday if you haven’t got a lighted venue sussed out.

So, what’s a person to do?

Well, oddly enough, right about this point in the schedule folks with a focus on nationals should be starting to taper off their volume, so the longer rides that would be on the schedule for the weekend days – for those not racing – are going away.


Skills training on the weekend from here on out, folks.

Well, kinda.

We can do workouts that work on both fitness and skills.

Like the one we’re doing today…

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.

Don’t have a good place to do these? Try this instead.







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!



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


~ by crosssports on December 14, 2016.

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