Workout Of The Day for Saturday, 11/27… “Last one? Sniff…”
Howdy folks,
Wow… Sunday is the last race of the year for a lot of you…
Congratulations in advance for the great (or heck – not-so-great) season!
Over the next couple of weeks, I will be keep the W.O.T.D. rolling for the folks who are racing through Nationals, and I will also be churning out some entries on the post-mortem for the season as a whole. What did you learn from the season? How do you start planning for next season? Should I just stop racing cross because I suck at it?
I will do my best to give you some tools to develop answers for these questions, and maybe get you thinking about some other things that make ya’ scratch yer head a bit…
So, on with the Workout Of The Day…
As you could probably guess, the workout for today is Can Openers…
Here’s the drill:
– 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.
have fun!
M
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