The Cyclocross Workout Of The Day for Thursday, 12.2.10 – “T-Minus”
Howdy folks,
Well, the countdown to Nationals continues…
Crazy, right?
Look, this is where things start to get fuzzy with the training plan. Everybody is racing on different days next week, and we’re so close to the event that everything you do now is basically the lead in to that day.
Here’s what I’m going to do. I’m going to put up “normal” workouts through this weekend, and then post up a “Week of the big race” schedule. Hopefully that will somewhat cover everybody…
So, what’s on tap for today?
The answer depends on whether you’re racing this weekend, and if you are, are you doubling up, or just doing one day.
If you’re racing on Saturday, you’re taking it pretty easy today. You’re doing a-
One to Two Hour Moderate ride –
This isn’t a recovery ride. We want you to relax a bit today, but it’s important that you don’t get your body thinking it’s time to shut things down.
You’re going to go just a bit harder than that.
Put a little bit of muscle into the pedals, but not so much that you ever feel like you’re going hard. Or hard-ish.
Moderate means just that.
Not hard, not easy… right in the middle. Easy enough that you could hold a conversation with the guy on the bike next to you, but hard enough that the conversation better be damn interesting if you’re going to.
Have some fun.
If you’re not racing this weekend, or if you’re racing on Sunday, you have a couple of choices…
– You can do a Slow Roast if you’re feeling super fit, care about the race this weekend, or aren’t rolling a taper this week.
https://crosssports.wordpress.com/2009/10/08/workout-of-the-day-for-thursday-108/
OR
– You can do 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.
– 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.
Have fun!
M
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