The Workout Of The Day for Saturday, 10.2.10 – “60 min of Ouch”
Howdy folks,
Another weekend, another race! Nice.
I’m guessing that most of you are going to, in fact, be racing this weekend, so for you folks the workout today is pretty obvious.
Racing today?
You know the drill. Go Race.
Racing tomorrow? Yup. You guessed right, 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.
Not racing?
Well, you don’t need to do it today, but if you don’t it’s on tap for tomorrow. It’s pretty damn brutal. It’s The Hour Of Power –
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.
Ouch.
Have uhhh…. fun?
G’night,
M
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