Crosssports's Weblog

The Cyclocross Workout Of The Day for Friday, 12.8.17. “Open weekend”

•December 8, 2017 • Leave a Comment

Howdy folks,

Well, I’ts Friday again!

If you’re racing tomorrow, today you’re doing…

Ignition!

distributor1

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

Not racing tomorrow, but racing on Sunday?

Take it easy today. Day off, or an easy, relaxed spin.

Not racing at all this weekend, but still going strong, and working your way towards Nationals?

Easy spin today. You’re going long this weekend.

Stay tuned…

M

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in Cyclocross, Intervals, openers, The Workout Of The Day

The Cyclocross Workout Of The Day for Thursday, 12.7.17. “S.O.U.E.”

•December 7, 2017 • Leave a Comment

Howdy folks,

Happy Thursday!

More speed work today… well, sprint work. Kinda the same thing, but not exactly.

The S.O.U.E.

(Sprints Of Unusual Effort)

They look a little bit like this…

Warm up for 20 minutes easy, with a couple of slightly less easy efforts thrown in. Get your legs moving well before you move on to the serious work.

Then…

Repeat 5 times…

Work Phase: 10 seconds at 100% effort

Full-gas, all out sprint.

Rolling start to these. Not from a dead stop, but not from 20 mph either.

Give this a real, honest to god 100% effort. We’re talking “If I lose, I die” kinda sprint effort.

Let’s be blunt; most of you have never actually 100% sold out for a 10 second sprint effort, even if you think you have.

You can go harder than whatever it is you think your limit is. Do that.

Recovery Phase: 12 minutes easy spinning

12 minutes recovery? From a measly 10 second effort?!?

Yes. If you do these right, you’re going to need it. Did I mention that you’re sprinting as if your life literally depended on it?

So, 5 ten second sprints at an actual, honest to god, one hundred percent effort. Twelve minutes between them, spinning easy.

If you finish these feeling like you didn’t need every second of these 12 minute recovery periods to re-set for the next sprint effort, you’re either a complete beast, or you aren’t pushing the sprint effort hard enough.

I know which of those my money is on.

Enjoy!

M

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in Cyclocross, Intervals, speed work, sprinting, The Workout Of The Day

The Cyclocross Workout Of The Day for Wednesday, 12.6.17. “Short, sharp, focused.”

•December 6, 2017 • Leave a Comment

Howdy folks,

Well, it’s Wednesday again. Typically on Wednesday we do a skills workout, and we’re sticking with that – kinda – today.

But it’s December.

At this point in the calendar if you aren’t already done for the year, you’re close to it. Or you’re headed off to Nationals in January.

Which means you, too are pretty close to done for the year.

So… how do the skills workouts work into this?

If you’re headed to Nats, this is pretty close to the home stretch, but not quite. You still have time to add a couple of new things to your arsenal, and definitely have time to hone things to a fine point, or buff out some rough edges.

Almost done for the season? No more new stuff. Just work on the skills you have currently. Think refinement, not rebuilding or replacing.

Really almost done? Last race for the season happening in the next couple of weeks?

You should be doing speed work these days, with limited skills work dedicated to fixing problems that showed up in recent races, or adding a final bit of polish to already dialed skills.

Workouts should be short, fast, and focused.

Stuff like…

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

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in climbing, Cyclocross, Intervals, skills, speed work, The Workout Of The Day

The Cyclocross Workout Of The Day for Tuesday, 12.5.17. “No fuss, just…”

•December 5, 2017 • Leave a Comment

Howdy folks,

Sorry this is going up so late, I got in from a whirlwind trip to LA at about 4 am last nigh. Blecch.

Here you go, no fuss just…

The S.O.U.E.

(Sprints Of Unusual Effort)

They look a little bit like this…

Warm up

20 minutes easy, with a couple of slightly less easy efforts thrown in. Get your legs moving well before you move on to the serious work.

Repeat 5 times…

Work Phase: 10 seconds at 100% effort

Full-gas, all out sprint.

Give this a real, honest to god 100% effort. We’re talking “If I lose, I die” kinda sprint effort.

Let’s be blunt; most of you have never actually 100% sold out for a 10 second sprint effort, even if you think you have.

You can go harder than whatever it is you think your limit is. Do that.

Recovery Phase: 12 minutes easy spinning

12 minutes recovery? From a measly 10 second effort?!?

Yes. If you do these right, you’re going to need it. Did I mention that you’re sprinting as if your life literally depended on it?

If you finish these feeling like you didn’t need every second of these 12 minute recovery periods to re-set for the next sprint effort, you’re either a complete beast, or you aren’t pushing the sprint effort hard enough.

I know which of those my money is on.

Enjoy!

M

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in Cyclocross, Intervals, speed work, sprinting

The Cyclocross Workout Of The Day for 12.3.17. “Typical Monday, typically.”

•December 3, 2017 • Leave a Comment

Howdy folks,

Monday again! Time for a nice…

Recovery Spin –

– Get on your bike. Roll out into the street – or into your living room if you’re on the turbo watching the vid – 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.

– 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.

..and, of course, the vids from the weekend…

https://youtu.be/nAazDEYa-so

https://youtu.be/0vNRqrUURcI

Enjoy!

M

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in Cyclocross, recovery, The Workout Of The Day
Tags: cyclocross videos

The Cyclocross Workout Of The Day for Sunday, 12.3.17. “Mea Culpa”

•December 3, 2017 • Leave a Comment

Howdy folks,

Happy Sunday!

As most of you are probably out there doing the race thing already, or done doing the race thing, or not doing the race thing but have already ridden… hell, as most of you are already reading this after you’ve done whatever you did today, I’m not going to talk to much about any actual workout of the day in today’s Workout Of The Day.

What I am going to talk about is training, generally, and some of the things that you have to fit in to your calculations when you conceptualize a long term plan for your training.

First, a wee bit of mea-culpa-ing.

We all learn from our mistakes, and I’ve made some doozies in the past. And, unfortunately, continue to do so.

I was the architect of a training plan that got a really fast, really talented rider to the Master’s World Championship in Mol this weekend without enough running miles in his legs to have a shot at winning, on a course that wound up being a whole hell of a lot about the run.

Which, well… sucks.

It’s 100% my fault, and if I had the chance to write the program over again (and I hope I will) I would do it differently, but… choices.

We all have to make choices in where we put our training emphasis. As I’ve said on here many times, if you’re racing in the US – with certain very regionally specific exceptions – you want to prioritize bike fitness over run fitness. Unless you’re just terrible on the run. And even then, probably.

It’s how the math works out, and it’s the right call.

Until it’s not.

Until you show up at the big one, and realize that you can be the strongest rider in the whole damn field, but on this day, on this course, the folks who really worked their run are just going to hoof their asses off into the sunset while you try to fake it through to the next riding section.

Hell, it’s happened to me. I finished second in one of the “big” UCI Master’s races the year after I transitioned into the age-group ranks to a guy that I just knew I could beat on the bike. He put ten seconds into me the 2nd and 3rd times up the course’s gigantic run up, and won the race by just a wee bit less than that margin.

Race win, courtesy the run.

That was the first time that happened to me, and it’s maybe happened to me, personally, once since.

Ditto with training clients.

Focus on the bike. It won’t let you down.

Holy hell, it hurts when it does, though.

M

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Posted in Cyclocross, The Workout Of The Day

The Cyclocross Workout Of The Day for Saturday, 12.2.17. “Canned response to big miles”

•December 2, 2017 • Leave a Comment

Howdy folks,

If you got up really early and watched the Euro racing this morning, I’m sure you noticed that a bunch of the big banes were MIA.

Where the hell were they?

Off training. Putting in big miles in preparation for the big money races clustered around the Christmas holiday.

Are you racing Nationals this season?

You might want to look into doing a similar kind of big-miles training camp yourself, if you can.

Just sayin’…

Anyways, are you racing tomorrow?

If you are, you guessed it. Today you’re doing…

Can Openers –

– 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

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in Cyclocross, Intervals, openers, The Workout Of The Day

The Cyclocross Workout Of The Day for Friday, 12.1.17. “Holy hell, it’s December!”

•December 1, 2017 • Leave a Comment

Howdy folks,

Wow… it’s December, Master’s Worlds is taking place this very day… the season is wrapping itself up quick-like!

As mentioned earlier in the week, we will start to talk about transitioning into the offseason soon, but right now there’s still at least a wee bit of racing to do.

If you’re racing tomorrow, today you’re doing…

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.

Not racing tomorrow?

Okey doke.

Just for you, a wee bit of work on your leg speed…

Spin Ups –

– Get on your bike and warm up with a leisurely spin, 10-20 minutes minimum.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little to no traffic.

– Begin interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

– Get out of the saddle and sprint.

– Spin the gear up out of the saddle. When your leg speed gets to the point where it’s hard to maintain, sit down and keep going until you are totally spun-out. We’re talking fast, can’t turn ‘em over any faster…

Think Road-Runner fast…

The goal here isn’t to make the bike go fast, it’s to make your legs go fast.

There’s a difference, eh?

You should do these in a small enough gear that you want to shift up.

Don’t.

– Repeat 3-5 times, a minute or so recovery between reps.

That’s a set.

Recover for 5 minutes, rolling around at a leisurely pace between sets.

– Go again, same thing.

Recover, then repeat as time and fitness allow.

Shoot for 3-5 sets of 3-5, or keep going until your leg speed drops off.

When you’ve completed all your reps, roll on home at a leisurely, relaxed pace. Ideally, take 1/2 hour or so to do this.

Enjoy!

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.

Thanks for the consideration!

What’s that you say? You’d kinda’ like to have a cycling coach help figure this stuff out for you? Check out…

Posted in Cyclocross, Intervals, openers, The Workout Of The Day

The Cyclocross Workout Of The Day for Thursday, 11.30.17. “Really on or really off”

•November 30, 2017 • Leave a Comment

Howdy folks,

If you’re racing on Saturday, think about taking it easy today. Maybe even if you’re racing on Sunday. For most of you the season is winding down pretty quickly, and the small benefit you might get from pushing it in your training is outweighed by the extra recovery.

Or not.

Frankly, I don’t know enough about you, specifically, to tell you which way you should go, but at this point in the year you’re either pushing hard or you’re trying to grab extra rest whenever you can. I’ve got clients on both sides of the fence. Pretty much the one thing you don’t want to do is half-assed training that’s neither pushing the envelope nor actually recovering.

So, day off or day on. Really on.

Really on,like…

The 3×10++

Warm up, spinning on the trainer until you’re ready to lay down some watts.

When you’re warmed up, immediately embark upon one 10 minute interval, ridden like a 2×20.

Immediately upon finishing the ten minute interval, sprint hard for 10 seconds.

Recover for one minute.

Do it again.

Repeat for a total of five sprints, then immediately begin another 10 minute interval.

As soon as you finish that, another sprint set, same as before.

You’re going to do a total of 3 ten-minute intervals and 3 sprint sets. Only rest periods are the 1-minute breaks between the sprints.

Yeah, that makes this pretty damn hard.

Spin out your legs afterwards, then mop up the puddle of sweat under the trainer.

Enjoy!

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.

Thanks for the consideration!

What’s that you say? You’d kinda’ like to have a cycling coach help figure this stuff out for you? Check out…

(and, in case you’re wondering…. nope, S.E. doesn’t pay for the plug. I am one of their coaches, though, so if you’d like to work with me as a coach, click on the logo.)

Posted in Cyclocross, Intervals, The Workout Of The Day

The Cyclocross Workout Of The Day for Wednesday, 11.29.17. “Bam! Skills!”

•November 29, 2017 • Leave a Comment

Howdy folks,

Wednesday means it’s skills day around these parts, but as we’re getting pretty darn close to the end of the season – if we’re not already there – for most folks, we’re stripping things down a bit.

Short, sweet, focus on speed.

Bam! Skills!

Starts.

Just like the beginning of a race. One foot on the ground, dead standstill, get-up-and-go.

Begin with a few medium effort starts, fast but not all-out.

When you start to get the feel for things, hit it hard a couple of times, then back off.

Feeling solid?

Good.

Get yourself ready to go hard.

– Bang! Six full-gas starts.

– short effort, just go long enough that you are up to full speed, then back down, turn around, go again.

Spin easy for a couple of minutes, then…

– Bang! ~pause~ Bang!

– Six full-gas starts, but each start effort will look like this…

– Full effort start from a dead-stop, foot on ground.

– As soon as you get up to full speed, sit back in saddle, take one deep breath, go again, HARD!

– Ouch.

Recover for a few minutes, then…

Finish the night with a series of short(ish) efforts on relatively easy terrain.

– “Easy” as in a loop on grass with some tight-ish turns on it, or some pretty buffed double-track.

– Go hard, and work on accelerations out of the turns.

– Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.

– 5 minutes full gas, rest for 2 minutes, then go again for another 5. Five to six sets.

– Start each effort with, well… with a start. Like you were working on a couple of minutes ago…

Warm down, go home, relax.

Enjoy!

M

Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s the time of the season where I’ve got to pay the bills to keep this thing going.

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!

So, hey… if you feel like you’ve gotten anything of value out of this blog, 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.

Thanks for the consideration!

Looking for a coach? Check out…

Posted in Cyclocross, Intervals, skills, speed work, starts, Uncategorized