School Night

School night has taken on a whole new meaning these past few weeks. Long gone are the days when that meant early to bed and a bus ride at dawn. School night is now exactly that: A night of school. It's all for the best of course. My class schedule being what it is to allow for training during the day and racing on the (often three and four day) weekend. Today was another sadistic Wednesday of cyclo-cross season. After leaving my cross bike at the train station after class yesterday, I opted to take out the MTB for today's cross' practice. A few of you have asked about some of cross workouts I do, so here's a run down of today's training for you tech geeks. 20 minute warm up (125-140 bpm) 30 minutes steady cornering practice (endless circle drill on baseball diamond, barrel racing, beach, and mud. 140-160 bpm). 3 x 5 minute max efforts on cross course. 100% recovery. (done on a 5ish minute cross' course with special attention to starts. goal being to reach 300m. mark faster consecutively as well as to drop overall time each lap. 1 set barriers, 1 set stairs, 100m. sand pit. 185-195 bpm). 30 minutes easy (110-130). 2 x 16 minute race simulations. (3 laps of the cross course. special attention to starts and achieving negative lap splits. 180-184 bpm). 30 minute cool down (120-135 bmp). 2 mile run warm up. 7 and 6 minute pace. 20 high knee hill sprints. 60 meters at 18%. 2 mile run cool down. 8 and 9 minute pace. 1 large bowl whole wheat pasta and olive oil. Shower. Scramble to make the train...the upside of making the 11:30 train home. No one fights you for the leg room....A search History.Leaving Friday for the UCI races in Long Island this weekend. Details on that coming later today.