The Cyclocross Workout Of The Day for Thursday, 8.31.17. “SHR”
Howdy folks,
I hate to say it, but it looks like we have lost the use of the Jerry Baker Memorial Velodrome for the in-season Wednesday night practice series.
This series has been in continuous operation for more than 25 years, but it’s dead in the water unless we are able to come up with a new venue, and do so fairly quickly.
If you happen to know of a place that might be suitable – and folks, it’s got to have lights – let me know. Crowd sourcing is our only hope here, so please spread the word.
Onwards with the workout.
Short Hill Repeats…
You want to do these on a climb that has you right on the edge of being over-geared.
There are a couple of ways to do this…
– big-ring-able, but just at the edge of being a small ring climb.
– small ring, but with steep or variable terrain or both.
Each effort should take 5 second or so, which tells you how long the climb needs to be.
Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.
Begin your intervals with an out of the saddle, full race-pace ATTACK into the climb.
You’re looking to blast up the climb, full gas the whole way.
It’s perfectly OK to sit down 1/2 -3/4 of way through the effort – especially if you need to do so to maintain traction – but don’t let the intensity drop.
Try to maintain your intensity for the duration of interval.
You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.
5 reps. per set.
Minimum of 5 sets.
If you can do more than that, great… but try to maintain the level of output you had on your first set.
If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table; that’ll be pretty obvious when it happens.
Spin out & warm down after.
Have fun!
M
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