Workout Of The Day For Saturday, 10/10…
First, register for Nationals.
If you’re in the US…
…and you haven’t already…
…and you’re going, or thinking of going.
OK. Got that out of the way? Good :0
If you’re racing today… well, that’s the workout! Full effort time. No holding back. Kill it. We’re hitting the meat of the season, and it’s time to get the foot off the clutch and on the gas. That’s right folks – mix the hell out of all the metaphors. It’s GO time…
Not racing today? Racing tomorrow? You’re doing “Can Openers.”
New to the site? OK . Here’s the protocol:
– 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.
M
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