Crosssports's Weblog

Howdy folks,

Well, it’s Wednesday again. Typically on Wednesday we do a skills workout, and we’re sticking with that – kinda – today.

But it’s December.

At this point in the calendar if you aren’t already done for the year, you’re close to it. Or you’re headed off to Nationals in January.

Which means you, too are pretty close to done for the year.

So… how do the skills workouts work into this?

If you’re headed to Nats, this is pretty close to the home stretch, but not quite. You still have time to add a couple of new things to your arsenal, and definitely have time to hone things to a fine point, or buff out some rough edges.

Almost done for the season? No more new stuff. Just work on the skills you have currently. Think refinement, not rebuilding or replacing.

Really almost done? Last race for the season happening in the next couple of weeks?

You should be doing speed work these days, with limited skills work dedicated to fixing problems that showed up in recent races, or adding a final bit of polish to already dialed skills.

Workouts should be short, fast, and focused.

Stuff like…

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.

M

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

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

Thanks for the consideration!

Looking for a coach? Check out…

~ by crosssports on December 6, 2017.

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