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The #Cyclocross Workout Of The Day for Friday, 11.30.18. “Consider this”

•November 30, 2018 • Leave a Comment

Howdy folks,

Well, it’s Friday. What to do, what to do…

The weekend schedule for people is, of course, all over the map, and the difference between today’s ideal program if you’re racing tomorrow vs Sunday vs Tomorrow and  Sunday is… big.

So, well… what are your plans this weekend?

Racing on Sunday, but not tomorrow?

Take it easy today.

Go for an easy recovery spin. Get it done early, and try to get an extra couple of hours sleep tonight.

Racing tomorrow?

You need to do some openers today. How about…

 

Ignition – 

 

 

 

 

You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

It would be great if it’s about a :45 minute ride away; that would make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it, you’re trying to open your legs, not destroy them.

Make sense?

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 – 20 minutes for the spin/ride back home.

when you get home, put your feet up and relax.

For some folks, this isn’t quite enough to get their legs open and ready the day before the race – or at least it doesn’t feel like it’s enough – and the importance of “feeling” ready can’t really be overestimated.

If you’re part of this club (I am) add a 10-minute effort at right about your 2×20 output level before you start the sprint sets.

Warm up, 10 minute effort, 5 minutes spinning, sprint efforts, spin down, go home.

Racing both days this weekend?

You still need to do openers, but be conservative in your efforts! Err toward doing a bit less today, especially if you really care about the event on Sunday.

If the Sunday event is really important, and you’re as fatigued as many people are this time of the year, you may even want to consider foregoing today’s openers entirely, and just use the race tomorrow as an openers session for Sunday.

Something to consider, at least…

Have fun!

M

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The #Cyclocross Workout Of The Day for Thursday, 11.29.18. “Restful”

•November 29, 2018 • Leave a Comment

Howdy folks,

Lots of racing this weekend!

Operating under the assumption that you’re going to be going full gas both Saturday and Sunday, today you’re taking a day off.

Race on Saturday…

Rest day today.

Enjoy!

M

The #Cyclocross Workout Of The Day for Wednesday, 11.28.18 “Nameless wotd”

•November 28, 2018 • Leave a Comment

Howdy folks,

It’s Wednesday, so you should be doing something at least a wee bit skills-involved today.

If you have a local CX workout – like Wednesday Night Worlds out at the Jerry Baker Memorial Velodrome (this is our last night of the season, c’mon out!) you should head on out and do some riding there.

Just remember to keep it pretty darn fast. We’re really close to the end of the season, and pretty much everything should be on the short and fast end of the spectrum at this point.

No local workout?

No sweat.

Today we’re doing the… well, crap. I don’t have a great name for these…

The some kind of start, sprint, run, start, sprint interval-type thing – 

 

Start with, well… a start. Just like a race.

Get up to speed, then sit down, pedal easy for 1-2 pedal strokes, then out of the saddle, go again.

Up to speed, then hit the brakes.

Dismount, turn around.

Run up to speed, mount bike, clip in, then immediately out of the saddle.

Full-gas sprint for ten seconds.

Recover riding easy for one minute, then…

Repeat.

6 reps per set, 2-5 minutes between sets.

5 sets.

Enjoy!

 

M

The #Cyclocross Workout Of The Day for Tuesday, 11.27.18 “Once more, with gusto…”

•November 27, 2018 • Leave a Comment

Howdy folks,

One more time, with gusto… if you ain’t fully recovered from the weekend, take a day off today, ok?

If you are, today you’re doing…

 

Sventervals – 

 

Sometimes a picture (or a video) is worth a thousand words.

Just like in the video.

Really darn short – 10 seconds max – full gas hill sprints, ideally on pretty technical terrain.

5 reps per set, and notice how hard Sven is breathing after these?

That’s the idea.

Hit it hard. Really hard. These are super short, and super intense.

Ideally, you’re doing these on a short climb that you can barely get up, one that is at the bleeding edge of your technical ability and strength.

You can surmount the obstacle, but it forces you to give it everything you’ve got to make it happen.

But you can make it happen, despite the pain. For a couple of reps, at least.

Can’t get up the hill anymore?

Take a short rest, go again.

When you can’t get up the hill at all even when you take a short break to recover?

You’re done.

M

The #Cyclocross Workout Of The Day for Monday, 11.26.18. “You probably saw this coming…”

•November 26, 2018 • Leave a Comment

Yup. Monday means…

Recovery Spin…

Just like it sounds…

– Get on your bike. Roll out into the street – or into your living room if you’re going to do this on the turbo – and just spin around for an hour. Or more. Or less. Whatever it takes.

– Really small gear, no hard efforts – heck, no medium effort.

– Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike.

– The idea is to get your body moving, flush the systems out, and speed your recovery.

– Just get out on the road and spin easily and aimlessly. At a certain point, your legs will start to loosen up.

– When that happens, turn around and go home.

–  You really should feel it when this happens. Your legs should just sorta start to loosen up a bit. It’s subtle, but it’s there. If that doesn’t happen, you might need to roll a bit longer, or you might just be really damn tired. Not being able to loosen up on the recovery spin might be a sign that you need a full day off tomorrow…

–  If you’re doing these on the trainer, same deal. Just spin. No hard efforts, just make the legs go around in circles in a small gear.

– Follow up with as much relaxation as you can. Eat, stretch, and put your legs up. Get a massage if possible.

 

Monday video…

Pretty hard to find yesterday’s race on Youtube, but how about the BK from last season on the same course?

 

 

 

The #Cyclocross Workout Of The Day for Sunday, 11.25.18. “Go forth and race”

•November 24, 2018 • Leave a Comment

Howdy folks,

Sunday is race day, so check out last week’s post about race-day warmups.

Then… go race.

Have fun,

M

 

The #Cyclocross Workout Of The Day for Satuday, 11.24.18. “Openings”

•November 24, 2018 • Leave a Comment

Howdy folks,

Well, it’s Saturday. Operating under the assumption that you’re racing tomorrow, it should come as little surprise that today we’re doing…

Can Openers – 

Here’s the drill:

– Hop on your bike, and head out to some non-technical (but ideally not paved) terrain. It’s good to do this on dirt if you can, but you want to be able to focus on the efforts, not on the bike handling. Pavement is better than a course that presents bike handling challenges.

– Warm up for 1/2 hour or so, spinning easy with a couple of short bursts thrown in.

– Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard. 2 – 3 of ’em.

– Back off and spin for 5 minutes.

– Follow with 10-15 minute effort at right about your 2×20 output level, or “I could talk to you if I had to, but I don’t want to” level.

– Spin for several minutes.

– Follow with 5-6 hard 10 second efforts, ideally on CX type variable terrain, level or slightly uphill.

– Finish  with 5-6 start efforts on a straight section of paved road, level or slightly uphill.  You want to begin these from a dead stop, with one foot unclipped. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect. This is the cross equivalent of practicing free throws. Make ‘em count!

– spin out the legs, go home, and get ready for the race.

Enjoy!

M