The Cyclocross Workout Of The Day for Thursday, 11.2.17. “SOUE redux”

Howdy folks,

Oh look, another repeat workout!

Yup. We did this one last Thursday as well.


It takes a couple of goes at this to get it right, and it takes more than one time getting it right to really derive benefit from it.

So, you’ll be seeing this again next week as well.

Seeing what?



The S.O.U.E.

(Sprints Of Unusual Effort)

They look a little bit like this…

Warm up

20 minutes easy, with a couple of slightly less easy efforts thrown in. Get your legs moving well before you move on to the serious work.

Repeat 5 times…

Work Phase: 10 seconds at 100% effort

Full-gas, all out sprint.

Give this a real, honest to god 100% effort. We’re talking “If I lose, I die” kinda sprint effort.

Let’s be blunt; most of you have never actually 100% sold out for a 10 second sprint effort, even if you think you have.

You can go harder than whatever it is you think your limit is. Do that.

Recovery Phase: 12 minutes easy spinning

12 minutes recovery? From a measly 10 second effort?!?

Yes. If you do these right, you’re going to need it. Did I mention that you’re sprinting as if your life literally depended on it?

If you finish these feeling like you didn’t need every second of these 12 minute recovery periods to re-set for the next sprint effort, you’re either a complete beast, or you aren’t pushing the sprint effort hard enough.

I know which of those my money is on.



Hey, how about that Koppenberg race…


Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s the time of the season where I’ve got to pay the bills to keep this thing going.

I’m not trying to get rich off this thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose money doing this!

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.


Thanks for the consideration


~ by crosssports on November 2, 2017.

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