The Workout Of The Day for Friday, 8.26.11. – “No.Big.Deal.”

Howdy folks,

My apologies for not getting this posted last night! The day job has been kicking my butt this week, and I was doing the work thing until late into the night.

Which – I guess – speaks to one of those little training lessons I burden ya’all with on occasion.

Sometimes life interferes, and you just can’t train.

No. Big. Deal.

This whole bike racing thing is supposed to be fun. Don’t stress when you can’t make time in the day to get the darn workout in. There are (usually!) more important things to worry about.

OK, enough of that, on with the workout.

You’ve been working hard the last couple of days, and the 2×20’s and running work tend to get the legs feeling like mollasses, & we’re going to address that a little bit  today by doing some leg-speed drills, the ever popular …

Spin Ups –

– Get on your bike and warm up with a leisurely ride, just rolling around for 10-20 minutes.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

– Begin the 1st interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

– Get out of the saddle and sprint.

– Spin the gear up out of the saddle. When your leg speed gets to the point that it’s hard to maintain form out of the saddle, sit down and keep going until you are totally spun-out. We’re talking  fast, can’t turn ‘em over any faster…

Think Road-Runner fast…

– Repeat 3-5 times.

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow. Shoot for 3-5 sets of  3-5.

Recover after the last set by rolling around in an easy gear until you feel relaxed, loose, and supple, then head on home, and get ready for the weekend.

 Have fun!

~ by crosssports on August 26, 2011.

3 Responses to “The Workout Of The Day for Friday, 8.26.11. – “No.Big.Deal.””

  1. […] can do some Spin-Ups […]

  2. Hi Matt, Just out of curiousity, how long should each spin up interval last for? How long should I shoot to spin? thanks! I have my first race of the season this Sunday. 🙂

    • Hi Krysia!
      Great question! You want each interval to last for for just as long as it takes to spin out the gear.
      What the heckdoes this mean?
      You’re spun out when you start to bounce up and down on your saddle, and you just can’t get your legs to go any faster. You’re looking to end the interval just before you start to decelerate, right at the point when you can’t spin any more quickly.
      It takes some practice to get this figured out, but plug away at it, and you will get it!
      Have fun, and best of luck at your race this weekend… have even more fun there!

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