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The Cyclocross Workout Of The Day for Sunday, 12.10.17. “You’ll wish you went out”

Howdy folks,

If you’re racing today, have fun. Kick butt.

Not racing? Check out yesterday’s post.

 

Not racing? Too damn treacherous to head outside for a long ride? Still looking to ride hard today?

Buckle up…

 

The Doppelganger – 

(AKA: “You’ll wish you went outside”)

– Warm up well. If you have time, warm up as you would for a race. It’s good practice, if nothing else.

– After you have warmed up, do five full-gas starts. As always, focus on the second effort in your start, working on getting back on the gas right after you max-out on your initial effort and begin to sit down.

– 20 minutes at your 2×20 pace.

– 2 minute rest.

– 10 minutes of Way Over, No Under Intervals.

The baseline for this interval is the level of effort/output you just did in the 20 minute effort.

However hard you went in that interval, you are going to try and hold that for the 10 minutes.

Easy, right?

Here’s the rub.

You’re going to sprint for 10 seconds every minute of the interval.

How hard are you going to sprint?

Hard, but not so hard that after you sprint, you can’t sit back down and keep churning away at your 2×20 level.

This takes some practice to figure out.

Again, don’t go so hard that you blow up and can’t hold the effort until the end.

This is some difficult s***, man. It’s like a race, dig?

OK.

Here’s how this works.

Use a stopwatch. Put it on your bars.

Start the stopwatch.

Start the interval with a sprint, out of the saddle pretty hard, but not full gas.

Sprint for 10 seconds.

Back in saddle, drop into your 2×20 zone. Hold this until the minute mark, then –

Sprint again. 10 seconds.

Back in saddle, 2×20 level until 2 minute mark…

Repeat.

Repeat…

Repeat, until you have hit the 10 minute mark.

– 5 minute recovery

– 10 minutes at 2×20 level

– 5 minute recovery

– 10 minute Way Over/No Under (Yup. Again.)

– SPRINT at the very end of the last interval. 30 seconds, all out.

Really all out, like “I’m sprinting for the win/my life” all out.

You should be at least half-blind at the end of the sprint.

Heck, you should be so gassed when you start the sprint that just upping the tempo a little bit puts you in a box.

Ouch…

Notes –

Yes, this is f-ing hard. Re-thinking that staying inside today thing?

You can always just sub in a 2×20 (or better yet a 3×20…)  when you can’t race. These are hard damn workouts if you do them right, but certainly nothing like the nightmare I just handed to you…

Have fun!

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.

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Thanks for the consideration!

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~ by crosssports on December 10, 2017.

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