Workout Of The Day For Oct.1…
Damn… It’s October already?!? Holy cow…
OK – today’s workout… A question first; did you double-up yesterday?
If you did, you need to ask yourself how you’re feeling today.
Don’t overdo it and get yourself sick/hurt. Take it easy today if you need to…
If you’re feeling gassed, make today an easy day, and just go for a spin. Ride for an hour at an easy, relaxed tempo. No hard efforts.
If you’re feeling good, we’re going to work a little bit on your leg speed today…
The workout for today is Spin-ups. We’ve done a couple of days of pretty heavy-legged stuff, so this is about as light on the pedals as it gets. The idea is to get your legs moving quickly; we’re not concerned about the watts you’re putting out, what we’re looking to work on is your pedal velocity…
– You’re going to ride somewhere between an hour and 2 hours. An hour and 1/2 is probably about perfect.
– Ride at a steady, moderate tempo – well under threshold level the whole way, but not a recovery pace. If you’re a power meter junkie, you’re looking to ride 15-20% below your CP level for an exercise of this duration. If you’re winging it, you should be able to maintain a conversation for the duration of the ride, but, well, it’s a strained conversation :o)
– After about 1/2 hour, shift into a gear that feels just a little bit to small for the speed you’re going.
– Over a (roughly) 30 second period, slowly spin that gear up seated until you are pedaling as quickly as you can. Totally spun out. We’re talking ridiculous, cartoon-legged effort. Like the road runner…
– If/When you begin to bounce, or when you are totally spun out, back off and then hold at that level for several seconds. Stay RELAXED!
– Return to the previous/baseline level of exertion, and recover at that tempo for 5 minutes.
– Repeat.
Follow this pattern for a full 1/2 hour, or to a maximum of 10 spin-up efforts.
Stop if you feel that the spin-ups are becoming labored, or if your foot speed is becoming significantly diminished.
If you’re going long, finish the ride at the same moderate tempo as you began it, and throw in one last spin-up effort at the very end.
Spin out your legs and go home.
Goodnight!
M
Crosssports's Weblog 
Nice! I always wanted to write in my site something like that. Can I take part of your post to my blog?