Crosssports's Weblog

Howdy folks,

Another brief post, from a hotel somewhere on the road. I can’t feel too bad; passed an anonymous hotel/casino in the middle of nowhere with a marquee highlighting the featured entertainment… Dokken.

Wow.

At least they weren’t 2nd billed to the National Cast Of The Wiz…

Anyways, on with the business at hand. You’re probably here looking for some cycling info, not anecdotes about down on their luck hair bands.

OK.

Racing today? If you are it’s pretty obvious. Your workout is to, well… Go Race. Nuff” said, right?

Racing on Sunday?

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 24, 2010.

Posted in Uncategorized