The Cyclocross Workout Of The Day for Wednesday, 8.24.11. – “Perkins-esque”
It’s Wednesday, and that means we’re going to be doing some skill work today – yup, that’s right; the fun stuff.
Unfortunately, if you skipped yesterday’s intervals because you were still gassed from Sunday, you don’t get to do the fun skills today. You’re bouncing back one post, and doing yesterday’s workout… sorry!
Conversely, if you’re super tired from yesterday, feel free to do just the skills part of the workout today. Skip the little interval section at the end.
1 – warm up for 10 minutes.
2 – Stretch out after you’re warm. . Pay special attention to all the muscles used in those movements you make hopping on and off the bike that are different from what you usually do.
3 – Dismount/remount skills for 15 minutes.
– Start at literally a walking pace, and slowly increase speed until you can mount and dismount the bike smoothly and perfectly at full speed. Do not jump on and off the bike, you are looking to smoothly slide yourself on and off.
Yeah, I know… what the hell… how do I do this?
We worked on the basics of this skill last wednesday, so hey – check it out Here.
Do just the most super basic dismount/remount as per last week until you have it wired, smooth at all speeds. When you are feeling confident, add some barriers to the session…
– Again, start at a super, super slow speed.
– Approach the barrier, dismount smooth as silk.
– Step over the barrier, paying attention to how you lift the bike, and how you place your feet.
– Remount. Again, think smoooooth….
– Start with a single barrier, move to a double, and keep going slow until you have things wired. Then, speed things up until you aren’t smooth, back it down 1 notch, and make it smooth.
(If you don’t have barriers, anything will do. Use a log, put a stick on the ground – whatever.)
4 – turning and handling skills for 15-20 minutes.
– work on tight, high speed turns as well as super tight low speed turns. Roll some off camber slopes, and learn to turn on them as well.
– Put two traffic cones about 10 feet apart from each other, and ride a figure eight around them, pedalling the entire time.
Make the turns tighter and tighter until you can’t hold the line and you fall down. Learn where the break point is between riding a tight line and falling on your ass, and push that line until you are definitively over it.
– Finish the night with two 5-minute efforts on relatively easy terrain.
– “Easy” as in a loop on grass with some tight-ish turns on it, or some pretty buffed double-track.
– Go hard, and work on accelerations out of the turns.
– Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.
– 5 minutes full gas, rest for 5 minutes, then go for 5 again.
Warm down, go home, relax.
More interval work tomorrow!
(If you’re up for it…)