The Cyclocross Workout Of The Day for Thursday, 11.30.17. “Really on or really off”

Howdy folks,




If you’re racing on Saturday, think about taking it easy today.  Maybe even if you’re racing on Sunday. For most of you the season is winding down pretty quickly, and the small benefit you might get from pushing it in your training is outweighed by the extra recovery.

Or not.

Frankly, I don’t know enough about you, specifically, to tell you which way you should go, but at this point in the year you’re either pushing hard or you’re trying to grab extra rest whenever you can. I’ve got clients on both sides of the fence. Pretty much the one thing you don’t want to do is half-assed training that’s neither pushing the envelope nor actually recovering.

So, day off or day on. Really on.

Really on,like…

The 3×10++

Warm up, spinning on the trainer until you’re ready to lay down some watts.

When you’re warmed up, immediately embark upon one 10 minute interval, ridden like a 2×20.

Immediately upon finishing the ten minute interval, sprint hard for 10 seconds.

Recover for one minute.

Do it again.

Repeat for a total of five sprints, then immediately begin another 10 minute interval.

As soon as you finish that, another sprint set, same as before.

You’re going to do a total of 3 ten-minute intervals and 3 sprint sets. Only rest periods are the 1-minute breaks between the sprints.

Yeah, that makes this pretty damn hard.

Spin out your legs afterwards, then mop up the puddle of sweat under the trainer.





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What’s that you say? You’d kinda’ like to have a cycling coach help figure this stuff out for you? Check out…


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~ by crosssports on November 30, 2017.

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