The Workout Of The Day for Friday, 8.27 – “Pick One.”
Howdy folks,
Friday again!
I’m going to keep things pretty to-the-point tonight; I need to get up ridiculously early tomorrow 🙂
Today is kinda/sorta a transition day. What you do for a workout depends on what you did yesterday, and what you plan to do this weekend.
The folks I coach in Seattle are getting in their last tiny bit of road racing this weekend, and are getting their crit (or circuit race) on. If there is a convenient road or MTB. race near you this weekend, you should do it.
It would be perfect if it was on Sunday.
If that sounds like something that you might do this weekend, take it pretty easy today. Go for a…
1-2 Hour Moderate ride –
Get on your bike.
Go ride for an hour.
No hard efforts, but do throw in a couple of moderate ones.
You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.
Put it this way; if you’re out riding on the trail, and some Fred comes up alongside and makes a big show of passing you, the bike racer? You let them roll away.
You’re going hard enough that they think you were going hard, but slow enough that you know you weren’t, and feel kinda insecure about letting ’em roll away. Make sense?
If you’re racing tomorrow, today 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 sprint efforts on a straight section of paved road, level or slightly uphill.
Do half of these from a near standstill, and for 1/2 of them, get going at a pretty good clip before you start the sprint.
… spin out the legs, go home, and get ready for the race.
If you’re racing both Saturday and Sunday, you should probably do the moderate ride, unless you’re in full-flight racing form. If you are, do the Can Openers.
Not racing this weekend?
You’re doing –
Spin-UPs –
https://crosssports.wordpress.com/2010/08/19/the-workout-of-the-day-for-friday-8-19-like-a-record/
There you go, plenty of options!
Have fun!
M
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