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The Cyclocross Workout Of The Day for Saturday, 10.29.11. – “Winter Opening”

Howdy folks,

It’s the weekend again, and – of course – that means most of you are off to the races.

So, if you’re racing today, you know what you’re doing.

Go Race!

Racing on Sunday?

Yup. Today 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.

If you hadn’t happened to notice, the weather has finally changed just about everywhere, and we’re suddenly in winter.

For me , that generally signals a dramatic decrease in my desire to ride outside. If it’s dumping out, or crazy freakin’ cold, I’m opening my can inside, and replacing the usual Openers workout with -

The RSWO – The Rock Stupid Warmup & Opener:

- Get on trainer. Spin for about 5 minutes.

- Shift into big ring/largest cog combination.

- Ride 30 seconds in this gear, then shift up one cog.

- Ride 30 seconds in this gear, then shift up one cog.

- Repeat until you hit the hardest gear you’ve got, or can handle.

- Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

- Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

- Full gas sprint, out of the saddle,  for 30 seconds.

Back to big/big combo.

- Spin for two minutes.

- 5-10 minute effort at your 2×20 output level.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)

Give it a try!

G’night,

M

 

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~ by Matthew Hill on October 28, 2011.

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