The Workout Of The Day for Saturday, 12.4.10 – Four!

Howdy folks,

Well, yikes… sorry this one got up so darn late; Hard to believe it, but I think this is actually the first post that I have missed getting up all Cross season…

It’s Saturday, and it’s –

…Days until Nationals madness begins!

If you’re racing tomorrow, 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 tomorrow?

If you typically do race on Sundays, I would suggest that you do a light-weight race simulation tomorrow. I will write more about this in the post for tomorrow’s workout. If you’re going to do this tomorrow, you should do one of two things today –

– Do the Can Openers workout, just as if you were going to race tomorrow.

– Take it easy today, and do a 2 Hour Moderate Ride –

Do whatever the heck you feel like, just get out there and ride. No structure, no intervals, just ride. Don’t overdo it, don’t kill yourself, but get out there and have some fun.





~ by crosssports on December 4, 2010.

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