Workout Of The Day for Friday, 12/4 “Get Canned.”
Howdy Folks,
Phew.
If you did the workout yesterday, you’re probably a little bit tired… so, take it easy today. Your workout is a One hour Moderate Road Ride.
Go out and ride around for an hour. Turn the pedals over, but no hard efforts. Recover a little bit.
Racing on Saturday? You guessed it… you’re doing 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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