Crosssports's Weblog

Howdy folks,

It’s Sunday, are you racing today?

If you are, that makes your workout pretty simple, of course. GO Race!

Not racing today? Racing Nationals later in the week?

If you are racing On Wenesday or Thursday (Race-race, not the TT…) take today easy. Spin for an hour, then take it easy the rest of the day.

If you’re racing next weekend, today you’re doing a –

Kung Faux Race –

The idea is to keep things pretty-much the way you’re used to. Your body gets in the groove of racing every weekend, and this close to a big event, you don’t want to mess with that.

So, you need to get out there and go pretty hard today.

Structure this like you would a race.

– Warm up for 1/2 hour or so.

– Begin your “effort” with a couple of starts. Do a couple where you focus on technique, and then do 2 or 3 in a row at full gas. Full-on race pace.

– Recover from the start efforts by riding on technical terrain at slightly lower than full speed, just slow enough that you can recover. Do this for 2-5 minutes.

– Then –

– Out of the saddle, full gas sprint, then settle back in at right around your 2×20 pace. Hold this level for 5 minutes, then recover for 2.

Repeat that sequence 2 times.

– Then –

– Out of the saddle, hard effort. Hold for 5 seconds, then sit down. Back off, back to 2×20-ish level for 20 seconds. Out of the saddle, hard for 5 seconds.

Etc., etc., etc. Repeat sequence for 5 minutes, then recover for 2.

– Then –

Repeat the entire damn thing, starting with the starts.

Do this until you’ve completed intervals equivalent in length to 75-100% of your typical race time.

Have fun!

M

~ by crosssports on December 4, 2010.

Posted in The Workout Of The Day
Tags: Nationals, Racing, Sports