Workout Of The Day for Friday, 11/20…
Blechh… sorry! a new record for lateness in getting this up. It’s well after midnight, and I just woke up. This injury is messing up my schedule big time!
Today’s workout is Pretty Damn Easy.
Go for a 1-2 hour easy ride.
No hard efforts.
Not quite a recovery spin.
Just pedal pretty easy for a while.
You should be able to hold a conversation for the entirety of the ride, maintain a HR well behold threshold, or ride a wattage that you could almost literally hold all day – we’re talkin’ CP 6hrs+ here. Make sense?
If you’re stuck inside on the trainer, you can sub in an hour easy. Stick a DVD in, and ride while you watch it. If you lose track of the plot, you’re probably going too hard.
If you’re stuck on the trainer, but you just can’t bring yourself to do something as incredibly boring as this, try The RSWO, with a couple of modifications…
Get on trainer. Spin for about 5 minutes.
– Shift into small 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 biggest gear you can ride in the small ring.
– Ride 30 seconds in that gear, and then shift all the way back down to the Small/big combo.
– Ride 30 seconds in that gear, then immediately shift to biggest gear you can get in the small ring.
– Sprint, in the saddle, for 30 seconds.
Back to Small/big combo.
– Spin for two minutes.
Repeat.
If you are racing on Saturday – you guessed it – you’re doing can openers, or The “stock” RSWO. You can read about them at:
https://crosssports.wordpress.com/2009/11/07/workout-of-the-day-for-saturday-117/
Have fun!
M
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