The Workout Of The Day for Friday, 12.3.10 – “Last Friday”

Howdy folks,

Well, it’s the last Friday before Nationals

(for most of you, anyways…)

…more days until the madness starts.

So, wow… what are you doing today?

Yeah. You know what I’m going to say, right? “It depends…”


If you’re racing on Sunday, 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 racing on Saturday, 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.

Not racing at all this weekend, but still going all the way through to Nationals?

Try to keep close to your usual weekly routine.

If you usually race on Sunday, play it as if you were going to race on Sunday. Then, come Sunday, you’re going to do a de-tuned race simulation. More on that later.

Same idea if you would usually race on Saturday. Do openers tomorrow, then a race-type effort on Saturday. To be continued…



~ by crosssports on December 2, 2010.

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