Workout Of The Day for Wednesday, 10/28…
.
Well, it’s that time of the week again… Skills Practice night. Yay! My favorite night of the week!
Hopefully it’s yours, too… remember to have fun with this stuff folks, OK? You’re always faster when you’re smiling 😮
Enough of that – on with the workout!
– If you’re super ambitious – as always – think about doing a Classic 2×20 in the AM, and Skills work in the PM –
Don’t forget to warm up well and stretch before really hitting the skills part of the evening hard.
(In that order, btw – warm up, then stretch!)
What are we working on tonight?
– Barrier skills.
Watching the races this weekend, I couldn’t help but notice that folks are still having lots of trouble with barriers – especially fast doubles.
so…
Tonight, hit the barriers hard.
Put up (or simulate!) a set of doubles on flat, fast terrain.
– Work on your entrance to the barriers. How fast can you come in to the barriers? Push it in practice so that you can find your limit – wind up smeared all over the barriers in practice – not in the race!
– Work on coming out of the barriers fast. Faster than you go into them. Accelerate out of the barrier section!
– Work on barriers with curved entrances and exits; don’t just set up barriers and come straight into them. Practice with odd angles on the in and the out – the tighter and crazier the better. Make it difficult, harder than you ever see in a race!
– Practice different ways of carrying the bike over the barriers.
Do you flip the bike? Do you post it? How far apart do the barriers need to be to warrant putting the bike back on the ground?
That’s probably plenty of barrier work for one night, so…
Next – Off cambers, redux.
More off camber and turns work.
Check out last Wednesday’s workout, and crib some of the tips and suggestions from there.
Here’s the drill for tonight….
Ride an off camber, turn-y section one footed.
Yup. One foot clipped in. One hanging in space. Try it…
….then flip it around, and use the other foot…
…and back again…
Have fun with this.
It’s a blast.
Starts…
Practice yer starts. Hit ’em hard. Remember to shift up, and hit it again after you’re “up to speed.” Go until you get 5 perfect starts.
Practice race…
As always, finish up with a race simulation. Tonight, work on explosive efforts out of all the technical and twisty sections.
Exits, exits, exits. Think fast exits.
If you’re riding in a group, try to beat everyone out of everything.
Find the line that will allow you to be fast coming out of a section.
Really work on looking through a turn or technical section to the exit of the section and beyond…
That’s plenty for one day, I think.
I’m out of here…
M
–
Crosssports's Weblog 