Workout OF The Day For Sunday, 10/25…
Yikes… sorry this went up so late!
It’s Sunday – so go race. Race ‘yer ass off. Have fun.
Not too much more to say about the racing – just go for it, pick your spots to attack, make sure you get a good start – yaddah, yaddah…
Here’s something, though – My Rock-Stupid Warmup & Opener: Great for pre race, or day before warm-ups when you’re stuck on the trainer…
– 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.
– Repeat The entire sequence.
If you’re doing this as a day before opener, throw in a 5-10 minute effort at your 2×20 output level between the 2 sets.
Notes:
– Stay seated as long as you can.
– Maintain a steady, high cadence as you switch gears; when your cadence begins to drop, stand up out of the saddle.
G’night,
M
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