The #Cyclocross Workout Of The Day for Tuesday, 12.4.18. “Crap…”

Oh crap, man…

I just realized that I didn’t hit the “publish” button for today’s workout this morning, when I got hit with an absolute deluge of day-job hellishness.

I am super sorry about that. Especially this close to Nationals, I hate to leave people in the lurch like that.

Well, here’s what was supposed to go up…



Over/Under Intervals! 



What the heck is an over/under interval?

– “Over-under” means that you are going to be working right around the level of your threshold, both above and below.

– What is your threshold? Well, for our purposes, we are going to reference the Classic 2×20 workout. Whatever wattage, heart rate, or gear ratio you use for that interval will serve as your threshold baseline.

Get a solid idea of the wattage, heart rate, or tempo you ride your 20 minute intervals in, and keep it firmly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

Get a stopwatch. Put it on your bars.

Start the stopwatch.

Begin today’s workout by doing a 5 minute effort at your 2×20 level.

After the 20 minute-style baseline effort, spin easy for 2 -5 minutes.

When you are ready, begin the 10 minute Over/under thusly:

– Ride for one minute at your baseline/20 minute intensity level.

– At the end of that minute, ride 10 seconds at 25 watts, 10 beats, or 1 gear higher than the baseline level.

– After the 10 seconds, ride 20 seconds at 25 watts, 10 beats, or 1 gear lower than the baseline.

– After the 20 seconds, you go back to the ten (over,) followed again by the 20 (under,) etc., etc.

Got it? 1 minute baseline, 10 up, 20 down, 10 up, 20 down. Repeat the up/down efforts to the end of the interval.

– Rest 2-5 minutes.

– Do it again for 10 minutes.

– Rest again for 2 minutes.

– Pile sets on until you’re starting to see a precipitous drop in your output level.

This drop should be fairly obvious when it happens, even if you aren’t using a power meter. The meter helps, but perceived exertion is a pretty decent gauge for something like this.
Ideally, you want to keep rolling out sets of these intervals until you’ve completed enough of them to be equivalent to your race duration, IE: 60 minutes worth of sets (that’s over and under not just “over”) if you race for 60 minutes. Less if you race less.

This is a tough go, though. Might also be too much this close to Nats, unless you’re really in great form. Which you maybe should be at this point?

Or maybe not. Can’t tell you without looking at your data. Anyways,  Ouch. These should sting a bit.

Have fun!

~ by crosssports on December 4, 2018.

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