The Workout Of The Day for Tuesday, 11.23.10 – “Snowpocalypse”

Howdy folks,

Well… damn.

It’s a winter wonderland out there in Seattle.

If you’re going down to Nationals in Bend, and you live in Seattle, drop any plans you had for riding today, and get out there and play in the snow.

We never get a chance to ride in these conditions, and since there is an excellent chance we’ll be seeing snow down at Nat’s, you’d be crazy to miss this chance to ride in the white stuff.

So don’t.

The Workout Of The Day today is –

Play In The Snow!

Pretty simple, right?

Get out there and work on all your ‘cross skills, just do it in the snow.

Pay particular attention to your cornering, dismounts, remounts…. aw heck; everything is different in the snow.

Just get out there and ride ‘yer bike and figure it out.

Not living in Seattle?

Well, if you’re going to Nationals, and you still have a couple of weeks left in the season, it’s Tuesday.

You know what that means, right?

It’s Two by Twenty Tuesday!

Today you’re doing them Get-Up Style –

Not going to Nationals?

Finishing up the season this coming weekend?

Sweet. It’s the home stretch.

Today you’re going to do a little bit of leg speed work, as we try to prime the pump for the racing this weekend.

You’re doing –

Downhill Sprints-

Start by warming up well, a bit longer than usual – 30 minutes or so.

Find a gradual downhill that lets out on a flat section of road or trail.

The ideal setup for this workout is a hill that’s about a block long, and lets out on a flat section of road that’s also about a block long.

Extra bonus points if you can loop back to the start without having to turn around – that would be perfect.

You’re going to do 3-5 sets of 5 sprints, full gas.

Here’s how the sprints go:

Roll down the gradual descent in a comfortable gear. You want to hit the bottom of the hill going fast, but not yet in a sprint.

As soon as you hit the flat section at the bottom of the hill, get out of the saddle and give it full gas.

Go until you are spun out.

That’s one rep. You’re doing sets of 5.

Each sprint should take just a few seconds. Recover for 30 seconds to a minute between reps, and 5 minutes between sets.

Stop when you hit 5 sets or just aren’t getting the same leg speed you were on the first couple of reps.

When you’re done, spin out and go home.

Tips –

– You should start the sprint in a pretty big gear, and spin it out. How big? It depends on how fast you’re going and how strong you are. You’re working on speed here, so don’t try to lug a giant gear, but the gear needs to be big enough that you accelerate when you hit it at the end of the downhill.

– Stand up out of the saddle when you start to sprint, and gradually sit down as you begin to spin out.

– Don’t forget to breathe. Seriously – too many people hold their breath when they sprint. Don’t be one of them.

Stuck on the trainer today?

You can do the 2×20, or if you need some light speed work, try doing some Spin-Ups –

Have fun!




~ by crosssports on November 22, 2010.

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