Crosssports's Weblog

Well, most of ya’all are racing today, so my job is pretty easy – go race!

Full gas.

At this point in the season, if you’re racing, you’re racing; no holding back, no weekend training races… just go for it.

…unless, maybe, you’re racing Sunday as well.

If you are, and you aren’t ripping people’s legs off, maybe think about taking it a little bit easy today.

I’m not saying sandbag the race entirely, but if you aren’t winning or fighting for points… maybe take it just a little bit slower, a little bit below “max all the way” today. Keep some in the tank for tomorrow.

Not racing today? Racing on Sunday?

Can Openers, baby. Have fun –

– 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 the legs, go home, and get ready for the race.

Sound familiar?

Yup – this is a pretty standard, week-in and week-out day before race routine.

How is it working for you?

This is an important question, and one you need to answer.

Try varying the routine and see what happens; throw in a few more short efforts. Go a bit longer or a bit shorter on the longer interval. Try just spinning the day before instead.

Do you find that you really kick  A** on the second day of a 2 race weekend? Try really amping it up on the preceding day – up as in “Damn… that felt like a race…”

Experiment.

Figure out what works.

Have fun…

M

~ by crosssports on October 31, 2009.

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