The Cyclocross Workout of The Day for Friday, 8.12.11, “Pick ’em.”

Howdy folks!

I hope the workout went well for you yesterday, and if it was your first day of running this season… I’m guessing you’re pretty darn sore today. If you are, that makes today’s workout a no-brainer.

Take it easy.

For you folks, today’s workout is…

Easy Rider –

Hop on your bike. Spin around a flat, easy circuit for an hour or two.

No sharp or hard efforts, just take it slow and easy.

Enjoy the day.

Stop to smell the flowers and stretch at some point during the ride, maybe about 1/2 way through.

Have fun!

If you are still finishing off the road season, and you have a race on Saturday, your workout today is…

Can Openers

Here’s the drill:

– 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 sprint efforts on a straight section of paved road, level or slightly uphill.

Do half of these from a near standstill, and for 1/2 of them, get going at a pretty good clip before you start the sprint.

… spin out the legs, go home, and get ready for the race.

If you aren’t racing on Saturday, but you are racing on Sunday, do the Easy Rider today, and the Can Openers tomorrow.

Not racing at all this weekend? Didn’t do the running yesterday?

Well, tomorrow I’m going to have you do something long-ish and pretty moderate, so maybe – if you’re feeling really motivated – jump ahead a couple of days, and give a go at a workout you’re going to see a lot of this season,

The Classic 2×20 –


I think that’s just about something for everyone, so – enjoy.

More fun coming this weekend. Enjoy your Friday!

~ by crosssports on August 11, 2011.

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