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We’re back! It’s the Cyclocross Workout Of The Day for Monday, 7.17.17.

Howdy folks,

So, wow.

We’re back.

Popular demand, people asking for it, a little bit of begging… stuff like that happened.

So here we go again. Another season of…

The Cyclocross Workout Of The Day!

There will be some changes made this season, trust me. I’m going to mix s**t up, just to keep you on your toes.

Let’s start with this…

I’m teaming up with former World and National Champion Russ Stevenson to put on a pre-season training camp up here in the Seattle area.

Here’s the blurb –

Seattle area Cyclocross’ers!
Are you looking for in-person group training? Myself and Matthew Hill are planning a Cross Boot Camp later this summer/fall. I’m going to test the waters now before I make any formal announcements. Here’s a general outline.
Beginning the last week of Aug, 6-9 days (or 12-18 hours spread through 3 weeks) of in-person group workouts designed to get you moving and in better race shape. This would be less instructional, focusing more on the work load and race pace. Ideal participants would already have basic cross skills dialed, have at least a season or more of racing experience (Cat 3 or higher) and the desire to work and get faster. Male/Female mix works, we will accommodate.
Approx 2H each workout, mixing Wed Night CX(3 days), one week night evening workout (3 days) and one weekend workout(3 days). Locations and exact dates are TBD depending on our group composition. Most will be central to Seattle, SeaTac and the East Side/Bellevue. We would incorporate Wed Nights at N SeaTac ‘CX Pre Season’ (details announced shortly) as well.
Cost will depend on availability of the group. Shooting for an approx $15-20 hourly rate to keep this accessible.
We’re not building training plans or analyzing your FTP. This will be hard work, at a race pace, piecing together a lot of CX specific drills, follow the leader, simulated racing and improved footwork.
Send me and email if you are interested. We will have to limit the size to about 20 people.
Over and out –
Russell Stevenson

 

You know you want in on this. If you do, better act fast; we’re almost full-up already!

I know, right? I haven’t even publicized the damn thing, and it’s already almost booked solid!

Folks sure do love their cyclocross!

Speaking of booked solid, I’m also pretty close to sold out on the coaching front, but I have one – maybe two – openings left for training clients. If you might be interested, email me at crosssports – at – gmail – dot – com.

Enough logrolling, how about a workout?

Today, we’re gonna’ do a wee bit of prep for the customary horror show that will really truly kick things off in earnest tomorrow (if you’ve been around in previous seasons, you know what I’m talking about.)

Strap in, and have at…

Ignition (full-gas) – 

 

 

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You’re going to do a pretty hard 10 minute effort, followed by a series of short, hard sprints, all in the middle of a 1 – 1 1/2 hour ride.

Before you head out the door, give some thought to where you can do this effectively; A flat, straight, low-traffic section of road is what you’re looking for.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for 20 minutes or so, then…

Drill it for ten minutes.

You’re not quite trying to hit your max output for ten minutes, but you’re riding pretty hard.

For those who this reference might mean something, you’re looking to ride right in the neighborhood of your FTP or your  2×20 output level.

That’s pretty hard, but it ain’t soul crushing.

So, drill it, then chill it.

Hard for ten, then five off.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, it’s hard to say how hard. How hard is hard for you?. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

So, not easily, but not tank-emptying either.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it, you’re trying to open your legs, not destroy them.

Make sense?

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 10 – 20 minutes for the spin/ride back home.

when you get home, put your feet up and relax.

Warm up, 10 minute effort, 5 minutes spinning, sprint efforts, spin down, go home.

Tomorrow…

 

 

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~ by crosssports on July 17, 2017.

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