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The Cyclocross Workout Of The Day for Friday, 9.30.11. – Chill (ish)

Howdy folks,

Yikes… this has been quite a week, and I’m pretty sure you’re all a little bit tired today.

So, today you’re going to chill out a little bit.

If you’re not racing on Saturday, that is.

If you are racing on Saturday?

You’re doing…

Can Openers -

Warm up for 1/2 hour or so.

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

Back off and spin for 5 minutes.

Follow with 10-15 minute effort at AT level, or CP30, 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 full gas 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 legs, go home and rest. Get ready to race tomorrow.

Not racing tomorrow, but racing on Sunday?

You’re doing a…

2 Hour Moderate Ride

Get on your bike.

Go ride for 2 hours.

No hard efforts, but do throw in a couple of moderate ones. By moderate, I mean just that. You can sprint for the town line, but you should be laughing while you do it.

You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.

Check out the view, smell the flowers, just do it while you’re putting a little bit of effort into the pedals.

1 notch above a recovery ride.

Have Fun!

M

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~ by Matthew Hill on September 29, 2011.

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