The Cyclocross Workout Of The Day for Friday, 9.15.17. “This one is too soft, said the bear…”

Howdy folks,

It’s Friday, and this is going up late because… well, suffice to say it’s been a crazy damn day.

The race schedule is all over the map this weekend. Heck, some people are racing out at Jingle Cross today.

So, yikes.

Tough – as always! – to post up a Friday workout that will suit everyone, but this one comes close…


The L.B. 

You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

It would be great if it’s about a :45 minute ride away; that would make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

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

How hard?

Well, it’s difficult to say without having your data in front of me. You’ll get the hang of it pretty quickly, but 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. Also not so hard that you’re going to feel this in your legs tomorrow.

Clear as mud?

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.

Unless you are. If you’re not racing tomorrow, you can – maybe – dial the intensity up a bit.

Unless you’re racing on Sunday, and need to go easy today.

It’s complicated.

Anyway, think fast, not hard, if that makes any 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 15 – 20 minutes for the spin/ride back home.

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

Have fun!


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Thanks for the consideration!

~ by crosssports on September 15, 2017.

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