The Cyclocross Workout Of The Day for Friday, August 18, 2011 – “Like a Sex Machine”
Howdy Folks,
How are those legs treating you after the running?
If you’re feeling gassed today, no problem, we’ve got you covered. Racing on Sunday? Ditto.
If you fit one of those two categories, your workout today is a One or Two Hour…
Moderate Ride.
This is just what it sounds like.
Go out and ride moderately for an hour or two.
Not quite a recovery ride, but no hard efforts.
Keep it steady, under control, and fun.
Not racing this weekend? Not tired from yesterday? Feeling frisky?
We’re going to hit you with some short intensity, and some climbing all at once.
Your workout is…
Get On Up.
Warm up well
Find a moderate length hill, with a slope that is barely manageable in your big ring.
Start your interval on the flat, and roll into the hill at a pretty good speed.
As you hit the base of the climb, get out of the saddle and attack the climb.
Full gas, 30 second effort up the climb (it’s OK to sit down after you get going.)
After 30 seconds, back off, turn around, coast back down hill, and back to the flat .
Go again.
Repeat 5-6 times.
That’s a set.
Rest for 5 minutes between sets.
Do 2-3 sets.
Warm down. Go home.
(If you happen to be racing on Saturday, well… do some Can Openers )
Have fun!
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