The Workout Of The Day for Friday, 10.15.10 – “Die, Road Runner, Die…”
Howdy folks,
Friday again! Nice.
Time to get ready for the weekend… How are you feeling?
We’re getting to the point in the season where you need to constantly reevaluate the state of your fitness.
– How tired are you?
– How well are you riding?
– Where are your strengths showing up in the races, and where are your weaknesses rearing their ugly little heads?
In short, how is everything working for you, training-wise.
When you’re setting up your training program, you need to be ever mindful of the changing nature of your fitness, and how your training shapes that.
Let’s look back at the last couple of days…
If you raced in Seattle this weekend, you did a mud-slog.
Tuesday, we did 2x20s
Thursday we did another big-gear exercise.
I’m going to guess that some of you have legs that are feeling a little bit like logs right now…
So, guess what?
We’re going to work on our leg speed today, and do some…
Spin Ups –
– Get on your bike and warm up with a leisurely spin, 10-20 minutes.
– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.
– Begin interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.
– Get out of the saddle and sprint.
– Spin the gear up out of the saddle. When your leg speed gets to the point where it’s hard to maintain, sit down and keep going until you are totally spun-out. We’re talking fast, can’t turn ‘em over any faster…
Think Road-Runner fast…
– Repeat x3-5
Recover for 5 minutes, rolling around at a leisurely pace.
– Go again, same thing.
Recover, then repeat as time and fitness allow. Shoot for 3-5 sets of 3-5.
Spin out your legs, go home, and get ready for the weekend.
G’night,
M
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