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The Cyclocross Workout Of The Day for Tuesday, 12.19.17. “Not even a mouse…”

Howdy folks,

It’s the week before X-Mas and all through the house, nothing is stirring except…

 

…the poor souls cranking out the…

 

VO(to the)max 12/50

  1. Warm up

    Warm Up: 20 min @ 40 % of FTP
    throw a couple of efforts at or > ftp in during warm up to make sure you’re ready

  2. Repeat 12 times

    1. Hard

      Work: 50 sec @ 110 % of FTP

    2. Easy

      Recovery: 10 sec @ 75 % of FTP

  3. Recovery

    Recovery: 15 min @ 40 % of FTP

  4. Repeat 12 times

    1. Hard

      Work: 50 sec @ 110 % of FTP

    2. Easy

      Recovery: 10 sec @ 75 % of FTP

  5. Recovery

    Recovery: 15 min @ 40 % of FTP

  6. Repeat 12 times

    1. Hard

      Work: 50 sec @ 110 % of FTP

    2. Easy

      Recovery: 10 sec @ 75 % of FTP

  7. Cool Down

    Cool Down: 10 min @ 40 % of FTP

Ouch.

Still not clear on all this wattage based stuff, or just don’t have the requisite gear to make use of it?

No sweat. For you, today is…

 

2×20 Tuesday!

Pretty simply, the 2×20 looks like this:

– Warm up.

– Go as hard as you can for 20 minutes.

– Recover for 5 minutes.

– Go again for another 20 minutes.

That’s the basic version. Success on this is,  however,  all in the details.

First of all, warm up.

No, seriously. Don’t just hop on the bike and blast one out.

Warming up makes a difference, especially if you’re doing this as a test session.

You don’t need to do anything super hard or super involved, just make sure the legs are up and running before you kick off the workout proper.

Spin for a bit, blast a couple of 30 second to 2 minute efforts off pretty hard, spin a bit more, then go for it.

When you do go for it, really go for it.

But in a controlled sort of way.

The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval.  If you run out of gas before you finish the second interval, you went to hard. If your vision isn’t blurry at the end of the second interval, you went too easy.

If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. How constant?

Can you keep it in a 10 watt range?

Probably not.

15 watts?

More likely

20 watts?

Try.

Keep it steady.

These take practice to do well, and the better you get, the harder they get (you’re welcome.) This is a workout that’s a natural for the turbo trainer, and that’s how I do ‘em.

This is a good thing, because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.

I’m really not kidding about the blurry vision thing. You should aspire to seeing-spots level of output on these.

If you can learn to push through your limits, really push, you will get better and you will get better fast.

It’ll be painful, though.

I promise.

Have fun!

M

 

Thanks for following my blog!

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.

Heck, allow me to rephrase that; I can’t keep doing this if I lose money on it.

So, hey… if you feel like you’ve gotten anything of value out of this blog, and you’d like to see it continue, 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.

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Thanks for the consideration!

 

Looking for a coach? Check out…

se

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~ by crosssports on December 19, 2017.

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