The Cyclocross Workout Of The Day for Thursday, 12.15.16. “Just because Terry Kath was awesome”

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.

Hey, are you racing this weekend?

If you are, take it easy today. Go for an easy spin, or even take the day off.

As we’ve talked about a lot already, don’t overdue it in the these last few weeks until Nationals. There’s a limit to how much you can improve in the little time left, but there’s no limit to the damage you can do to your fitness by overcooking it.

Be smart.

Not racing this weekend?

Hey, cool.

You can go a wee bit harder today.

How much harder?

Well, pretty hard.

In fact, pretty damn hard… although short, also.

First things first, though.

I need to come clean.

I lied to you.

Today, we’re going to repeat a workout from earlier in the week.

I told you that we would repeat it, but I told you that we would be doing it again next week, not this week.

So, I lied.

We’re doing it today.


Five-By-One – 


(wait, why this video? Frankly, I just love the damn song. Am I gonna’ have to come up with a workout called the 25 or 6 to 4 just so I can use it?)

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.

Have fun,




~ by crosssports on December 15, 2016.

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