Crosssports's Weblog

Well, we made it to another Friday.

Nice.

How are you feeling? Tired? If you did yesterday’s workout, you should be, and your legs should feel like hamburger today.

That’s OK, we’re going to  do something light and speedy today, to mix things up a bit and focus on getting your legs to turn over fast.

The Workout for today is Spin-UPs –

– Get on your bike and warm up with a leisurely spin, 10-20 minutes.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

– Begin interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

– Get out of the saddle and sprint.

– Spin the gear up out of the saddle. When your leg speed gets to the point where it’s hard to maintain, sit down and keep going until you are totally spun-out. We’re talking  fast, can’t turn ’em over any faster…

Think Road-Runner fast…

– Repeat x3-5

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow. Shoot for 3-5 sets of  3-5.

Spin out your legs, go home, and get ready for the weekend.

Have fun!

MH

~ by crosssports on August 19, 2010.

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