Crosssports's Weblog

Howdy folks,

I hope you enjoyed your skills work yesterday! We had a pretty sizable turnout at the velodrome yesterday, and I saw some people making significant progress in the drills we did. More of that – and those – to come next week! Please join us if you’re in the Seattle area.

Today, we’re doing something that’s a little bit skills, and a little bit fitness. Today we’re doing…

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.

Hey, before you run out and do that workout… if you’re up in the Seattle area, the big series race is on Saturday this week.

If you’re planning on doing that, you probably shouldn’t do this workout today. For most folks, it’s just too hard two days before a race, especially if you’re going to be doubling up this weekend, and racing Sunday as well.

Go for a really easy spin, or – better yet – take the day off the bike entirely.

You’ll be glad you did.

M

~ by crosssports on September 28, 2017.

Posted in climbing, Cyclocross, Intervals, skills, The Workout Of The Day