Crosssports's Weblog

Howdy folks,

It’s a Saturday and it’s a race weekend, so the operative assumption today is that most everyone is going out to the races tomorrow.

As we discussed a bit yesterday, two days before an event, we like to take it a bit easy.

The day before?

The day before an event, we need to hit it kinda’ hard.

The idea is to prime the pump (so to speak) by running through all the different levels of output your body will have to deal with the next day.

Or… well, OK, kinda all the levels of output.

You want to do a couple of pretty damn serious jumps today, but no extended full-gas efforts.

You’re not racing, that’s tomorrow.

Short. Sharp. Hit it and quit it.

Make sense?

Here you go, today you’re doing…

Can Openers –

– 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 legs, go home and rest. Get ready to race tomorrow.

Have fun!

M

~ by crosssports on September 10, 2010.

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