The Workout Of The Day for Saturday, 8.28 – “Tri-Tip Roast.”
Howdy folks,
Welcome to the weekend!
If you read yesterday’s post, you know that I kind of set the stage for today’s workout already; I recommended that you get ‘yer butt out to a local race this weekend.
If you’re doing that, and that race is today, then the workout pretty much a foregone conclusion, right?
Ya’all are gettin’ on the bike and…
Racing.
Warm up as well as you need, get out there and kick some A**.
Remember, any race you’re in is a race you should try to do well in… if opportunity presents. Don’t deprive yourself of a chance for a result just because you’re in a “training race.”
One of the riders I coach was doing a race last week, and he went out to it with the idea that he was simply going to sit in, follow wheels, and get a couple of efforts in. Total training race type stuff.
He wound up feeling pretty good, felt like he had some legs in the sprint, and won the damn thing.
Nice.
If you’re racing on Sunday, today you’re doing…
Can Openers.
(check out yesterday’s post for the rundown.)
Not racing this weekend?
Cool.
What you’re doing is…
The Hour Of Power.
This is one of those workouts that is deceptively easy…. in concept.
Not so much in execution.
It’s pretty simple. In the course of a 2-3 hour ride, you’re going to do 3 twenty minute efforts at your 2×20 output level.
The stronger you are, the shorter this ride is, as you need less time to recover between the intervals. Or the harder you go between intervals.
If you’re super damn strong, you do this ride in about 2 1/2 hours, with your “recovery” periods not quite what you might expect.
Something like this –
Warm up for 1/2 hour.
20 minute effort at 2×20 minute output level.
5 minute recovery.
10 minutes at Slow Roast output level
https://crosssports.wordpress.com/2009/10/08/workout-of-the-day-for-thursday-108/
20 minutes at 2×20 minute output level
5 minute recovery.
10 minutes at Slow Roast output level
20 minutes at 2×20 minute output level
spin out for 15-20 minutes, go home, rest and recover.
Have fun!
M
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