Like a Muffler on a Maverick

Made me laugh.

After a putzy slow day yesterday, today the legs felt great? It wasn't an all together 'off day' yesterday. I still got my 35km of draggin the trailer around.

I was able to make the legs hurt. Post Day Care drop off i tried my double secret super new Cyclocross Intervals. I'm reluctant to offer the secret up to either Nega-Coach or Coach Curly, but i think it has some merit.

Why?

Well for one, it hurts.
Two, not only do the legs get nuked quickly, the HR skyrockets and stays there.
Three, i believe if mimicks cyclocross power demands better than any other intervals out there.

Sure. As Citizen rider pointed out, nothing is new in cycling.

This might be an old drill that some high tech fancy coach sort of still uses maybe. or maybe it is a low tech coach approach.

No need for power measurements, unless you want them.

Ya need either a slight hill or lots of drag. Killer headwind probably is best for this drill. That and ya need to NOT run out of gear. The bike will get progressively faster until you die, or reach the velocity where you are slowing down fast enough between the intervals.

So how does it work?

Power on, power off. Power on, power off. based on my power numbers you should be about 2-3x your threshold (sustained power) at peak, or roughly 1/2 your total power potential. Or in other words for my 90 kg self it is about 600-700 watts. basically ya go super hard but not like start sprint or crit sprint finish hard.

4-5 pedal strokes. That's it. power power power power pedal, keep pedaling between, don't stop pushing on the pedals. keep going for about the same number of pedal strokes, then get back into it.

It mimics the turns and the short twists. Pedal through the straight, slow through the corner, back on the gas, slow through the corner, back on the gas, slow through the corner.

Keep going till you puke.

I followed up a mile of that this morning with an almost 2km climb in the big ring, legs felt like they'd done something. It was cool.

Like Yogurt boy today is just a sort of a training report.

And while i wish i could post up a Training race report like JJ and Mark, i'm happy to juts be able to make my legs hurt this morning. Maybe it was the pancakes. The hardest i've ridden was after eating a massive stack of pancakes. Maybe it isn't waffles. Maybe it is pancakes that are the best fuel for me?

Hmmm

But here... did anyone notice the last line over at JJ's? I think someone has some 'splaining to do.

it was nice to officially meet Josh. He killed it in the B's... then was riding very strong in the As until he flatted.

Flatted? Well from the comment it looks like he wasn't riding his fancy tubulars.

Speaking of flatting.

Heading home last night. Getting across the red bridge then i hear "thick" "thick" "thick" coming from the right tire on the trailer. WTF? Doesn't look like anything is rubbing.

Well i stop up at Fort Park. And hey there's a bit of bark stuck to the tire... thinking it just is stuck with some glue or something... i pull it out only to be presented with a thorn and a "sssssssss"

Tire made it 4 miles before it started thumping on the valve stem.

Well. long story short: park glueless patch was still holding this morning.

I should really put that spare 20" tube i got into the trailer.

Looks like Jamestown for Monday. Gonna have a day off tomorrow so my wife can ride in and enjoy this weather we're having now! And speaking of weather... might actually feel like cross in Glawster... Precipitation looks to be pretty much non-existent between now and then. Yet another DUSTY day racing. Woooo fun.

I find i really do feel stronger and go faster when it is colder out than warmer out.

Bring on Fall.

That or can we please shift the new england cross schedule into January (at least if the weather is gonna keep doing this to us). Two years in a row of dry mild cross racing is enough to have a guy looking wistfully at the Pacific Northwest.

peace
G