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The #Cyclocross Workout Of The Day for Tuesday, 11.6.18. “Stair at me, bro!”

Howdy folks,

We’re mixing things up a bit this week, and doing some running today.

What?!? Running on a Tuesday?!

Yup.

Change is good!

Enjoy…

Stairing…

 

 

– First, figure out where you can do the workout.

We’re going to be running stairs today, so you need some stairs, or a small hill, or a grassy knoll – something you can run up. Stairs are best, but whatever you can come up with will work.

You don’t need NFL stadium stairs or anything crazy like that for this workout. Look for something that’s long enough to give you 10 seconds of running at a full sprint; That’ll be plenty long enough. We’re doing speed work, here. Short, sharp efforts.

On with the workout.

– get on your bike and warm up for 15 minutes or so.

(we’re going to warm up for any running efforts we do, all season, with some time on the bike. )

– Mosey on over to your stairs/knoll/whatever, and get set. Stretch, have a sip of water, turn up the volume on your Ipod.

– Jog up the stairs. Walk down.

Get a sense for the spacing and “feel” of the stairs. You’re going to be flying up these things in a full-on lactic acid bath shortly, so you want to get comfortable with the terrain.

– Repeat x5

– Sprint! up stairs, fast, using whatever stride is most comfortable. Walk down.

– Repeat x5

Rest for 1 minute, walking slowly up and down stairs.

– Sprint up stairs, this time using quick, tiny strides, 1 stairstep at a time. Walk down.

– Repeat x5

Rest again, same as before.

– Sprint up stairs, this time using long strides, several stair steps at a time. Walk down.

– Repeat x 5

Rest again.

– Sprint up stairs, combining the previous two exercises – 1st time up, long strides; next time up, short strides, etc. Walk down.

Rest again, 2-5 minutes.

– Run up stairs sideways. Yup, you read that right. Sideways. Try it, it’ll make sense. More of an agility drill than anything else, but it’ll be good for you.

– Repeat 2-5 times.

Rest again, 2-5 minutes

– Repeat entire damn thing until you just can’t do it anymore, or you are going so slowly it’s ridiculous.

Get back on bike, spin out your legs, go home.

Notes –

If you can, go really damn hard. If you do this right, it’s a brutal workout.

Don’t go that hard if you haven’t got the legs for it yet. Keep it under control. You want to build up to the point where you are going up the stairs in a dead sprint, and are completely gassed at the end of each set. That’s going to take a few sessions to build up to, though. Don’t kill yourself the first time out.

As mentioned last week, for quite a while I’ve been saying that I don’t think that most CX racers really need to do much running work. It just hasn’t been that important for most of the races on the domestic US scene. The running that happens organically in the races and in practice is enough to keep the legs moving, and the time needed to add extra running to the schedule is generally better spent doing something more important, like riding yer damn bike.

Having said that, I lost a race on Sunday in large part because I just couldn’t run with the guy who won.

Who I coach, and who I’ve been having do more running than usual this season.

Hey, that coaching thing works!

 

 

Enjoy,

M

 

 

Hey folks! If you’re interested in that individual coaching thing I mentioned, Go Check out…

se

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~ by crosssports on November 6, 2018.

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