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The Cyclocross Workout Of The Day for Thursday, 10.25.18 “Seriously Full Gas”

 

(Hey, apologies for the formatting issues on this post. I don’t know what the heck is going on, and I just flat ran out of time trying to fix it. If you click on the post header, it will open in a new window and it will read at least a little bit better. Sigh.)

 

Howdy folks,

We’re going to do some speed work today. We’re going to do some…

Ten Second Max Sprints – 

This is a pretty simple workout in concept, but harder to actually do than it appears at first blush. Short version…

 – Warm up

20 minutes or so, making sure to include some short, hard efforts.

 – Full-gas, all out sprint for ten seconds.

 – Recover for 12 minutes.

 – Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

 – Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

 – Full-gas, all out sprint for ten seconds.

– Recover for 12 minutes.

 – Full-gas, all out sprint for ten seconds.

– Spin out your legs, recover for another 10 minutes or so, then go home. You’re done.

Wait… that’s it?
Yup.
Five ten-second sprints.
That’s it.
Here’s the thing, though; these are legit, 100%, all you can do sprints.
Think “If I don’t win this sprint, someone I love is going to die” type sprints.
If this doesn’t sound hard to you, that just means you’ve never actually gone that hard before.
It isn’t something that most people – even bike racers – have actually done. They may think they have, but… nope.
Just fwiw, here’s what it looks like when you’ve really, truly given a 100% effort in a sprint…
 
I didn’t think so.
Good luck…
M

 

 

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~ by crosssports on October 25, 2018.

Posted in Cyclocross

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