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The Cyclocross Workout Of The Day for Sunday, 8.4.11. – “Laborious”

Howdy folks,

I hope you’re enjoying your weekend! It’s gorgeous here in Seattle, and it seems awfully odd to be contemplating a Cyclocross race as the bright summer sun shines in…

…not that I’m complaining!

So, anyways… if you’re contemplating doing that Labor Day race tomorrow, guess what? Today you’re doing…

Can Openers

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 start efforts on a straight section of paved road, level or slightly uphill.  You want to begin these from a dead stop, with one foot unclipped. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. make ‘em count.

… spin out legs, go home and rest. Get ready to race tomorrow.

Not racing on Monday?

Cool. That probably means you’re taking the day off tomorrow, and are going to enjoy a little piece of the holiday.

Today, you should ride like you’re racing even if you’re not. Take it easy on Labor Day… go hard today.

You’re doing…

The Doppelganger (yup. Click that.)

Have fun!

M

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~ by crosssports on September 3, 2011.

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