The Cyclocross Workout Of The Day for Friday, 11.20.15. “Put the keys in…”
Howdy folks,
Did you do yesterday’s workout? If you did – especially if you did it right – I’m guessing you’re feeling a wee bit taxed today.
That kinda’ interval session is hard, and you really do need to recover from it.
So, today?
Take it easy.
Go for a nice, easy…
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 rest as you can. Eat, stretch, and put your legs up. Get a massage if possible.
What if you didn’t take part in the microburst fiesta?
Well, what are you doing this weekend?
Racing on Sunday, but not tomorrow?
Take it easy today. That recovery spin is probably still a good idea. Get it done early, and try to get an extra couple of hours sleep tonight.
Racing tomorrow?
You need to do some openers today. How about…
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.
Be prepared to kick some ass tomorrow.
Have fun!
M
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