The Workout Of The Day for Saturday, 10.30.10 “Can-Can”

Howday folks,



In Seattle, we’ve got racing both days this weekend. If you’re doing the double here (or elsewhere…) be careful with the warming up and warming down. Don’t over-do it.

It doesn’t take much to ride yourself right out of the second day’s race before you even toe the line for the start… a couple of hours on the trainer pre-race, some farting around the course post-race, some standing around in damp lycra watching your friends race…

Pretty damn soon you’ve got no legs for the second day.

So, think about how everything you do on the weekend of the double will effect your race.

Warm up just as much as you need to, no more.*

Have your recovery drink/food/clothing ready to go post-race, and a trainer ready to hop on to if you’re going to need it for your post-race spin down.

Get the bike(s) cleaned immediately after the race, and get everything packed and ready to go before you call it a night.

Remember; it sucks when you stay up later than you want the night before a race ’cause you need to fix your bike, or can’t find something you’re gonna’ need for the next day’s race.

It really sucks when you miss the race because you discover the morning-of that you need a new bottom bracket or have a cracked set of handlebars.

‘Nuff said?

‘Nuff said.

If you’re racing both days this weekend, today’s workout is pretty damn obvious, right?

Go Race!

If you’re just racing on Sunday… well, if you’ve been around here for a while it’s probably just as obvious. 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.

Have fun!


*….if you haven’t read it, it might be worth your time to go back and read the post I wrote on warming up. You can find it at –


~ by crosssports on October 29, 2010.

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