Crosssports's Weblog

Welcome to the weekend!

Here in Seattle, the weather is just awful. Seriously, we’re talking wrath of god type stuff; rain flying at you sideways, hail, Lightning? Blecchh…

I’m riding on the trainer for a while if it stays like this, and I’m going to post trainer-friendly versions of the workouts for the next block of training.

Yeah, I know. I hate the trainer too.

But I hate it a lot less than riding in this Sh…

Stuff.

In this Stuff.

So, on with the workout:

Basing things (as usual!) on the assumption that you’re racing on Sunday, Today’s workout is…

Can Openers:

– 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.

If you’re stuck on the trainer (like I think I will be…) You can substitute:

The RSWO – The Rock Stupid Warmup & Opener:

No, no… Rock… Like this…

– 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.

– 5-10 minute effort at your 2×20 output level.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)

Have fun!

M

~ by crosssports on November 7, 2009.

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