The Workout Of The Day for Saturday, 10.23.10 – “Open for business…”

Howdy folks,

Well, after all my blathering on, wouldn’t you know it? I caught the damn bug that’s been going around. Grrrr….

I’m going to keep the post pretty short today so I can get to sleep and try to get rid of this awfulness.

Pretty simple today, right?

A bunch of you are racing today… so, Go Race!

Especially if you’re doing a double this weekend, put some though into your warming up for the races. If you haven’t read it yet, here’s what I had to say on the topic a while back…


Racing on Sunday?

I bet you know what’s on tap for you…

That’s right, it’s 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 the legs, go home, and get ready for the race.

If you’re in Seattle (like I am…) you might just be looking at the wrath-of-god type stuff on the weather forecast and be thinking to yourself “I’m not going outside this weekend unless I absolutely have to…”

Got ‘ya covered…

You can do The R.S.W.O. –

– Get on trainer. Spin for about 5 minutes.

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle,  for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5-10 minute effort at your 2×20 output level.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)

Have fun!


~ by crosssports on October 22, 2010.

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