The Workout Of The Day for Thursday, 9.29.10 “Roast. Baby.”
Howdy folks,
Welcome to Thursday. This is kind of the wild-card day of the week, training-wise. We race on the weekend, recover on Monday, do skills on Wednesday, and – of course – everybody loves 2×20 Tuesday!
But Thursday?
Heck, Thursday we mix it up.
Well, kind of.
This is the wild card day, but you should use it intelligently. How so?
Well, on the weeks that you have a race that you care about, you can do use Thursday to do the old-school standby…
The Slow Roast –
– first of all, this one is a little bit longer than most of the workouts we do – you’re looking to budget 2-2 1/2 hours.
– No real warm up effort required for this one, either. You can pretty much hop on the bike and go…
– So, hop on the bike.
– Ramp up to a level that’s roughly 20 beats below your zone 5 heart rate level or a wattage that’s 25% below your “Classic 2×20″ average, or just at the limit of comfortable conversation. You can talk comfortably, but any harder and you couldn’t.
– Hold at this level for the duration of the ride – ideally for 2-2 1/2 hours.
– Go home, eat, relax, recover.
Notes:
– Yeah, this exercise is just as simple as it sounds. Nice not to have to use the stopwatch, eh?
– Yeah, this is a “Dead Zone” exercise. Don’t worry about it – there’s method to the madness, I promise…
The Slow Roast is one of those old-school workouts that really works, IF you have a great base of fitness, and IF you don’t leave your legs out on the road by doing it. If you have a race on Sunday, you do the Roast on Thursday, take it easy on Friday, and do Can Openers on Saturday.
Racing on Saturday? You need to push things up a day, or skip the Roast.
———————————————————————————————-
So, OK. That’s one of the things you can do today. If you’re feeling fit.
Feeling pretty tapped out?
Take it easy today.
You can do a moderate ride, a recovery ride, or heck… take a day off. Sometimes you just need to do that.
If you aren’t racing on the Weekend, or you’re really feeling a weak spot in your game, you can use today to work on something specific.
Por ejemplo; getting popped anytime your race goes up hill? Maybe try some V.D.B’s today –
https://crosssports.wordpress.com/2009/10/13/workout-of-the-day-for-1013/
Are you finding that your leg speed just isn’t there anymore after all the big gear work you’ve been doing?
OK.
Work on getting it back. Do some Spin-Ups –
https://crosssports.wordpress.com/2010/09/23/the-workout-of-the-day-for-thursday-9-23-10-spin-cycle/
Heck, maybe work on your running legs a bit today, and do some good-ole’ Stairing –
You get the idea.
Target something you need to work on, and get after it. That should open up a whole world of options 🙂
If you’re having problems with anything in particular that you would like to target with a workout next Thursday, drop me a line. Maybe we can come up with something…
G’night,
M
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The Workout Of The Day for Thursday, 11.8.11. – “Moderately roasted” « Crosssports's Weblog said this on December 7, 2011 at 11:12 pm |