The Cyclocross Workout Of The Day for Friday, 9.9.11. – Some clever wordplay involving the use of the word “Spin” that I’m too tired to come up with right now because it’s after one in the morning and I just got done with work.
Howdy folks,
My apologies for getting this up so late… this is crazy time for me; the Interbike trade show is all next week, and I literally just got done with work at 1am… and now I’m blogging. Yay!
So, hey – here it is… better late than never, eh?
We rode pretty hard the last two days, and most of ya’all are racing this weekend, so today we’re going to get a little bit of leg speed work in. We’re doing…
Spin Ups –
– Get on your bike and warm up with a leisurely spin, 10-20 minutes.
– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.
– Begin 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 where it’s hard to maintain, 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 x3-5
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.
Spin out your legs, go home, and get ready for the weekend.
A word to the wise, OK? Be careful today. If you start these out and you just can’t get your motor running? It’s OK to back off. Do yourself a favor and go for a…
1-2 Hour Moderate Ride –
Get on your bike.
Go ride for an hour or two
No hard efforts, but do throw in a couple of moderate ones. By moderate, I mean just that. You can sprint for the town line, but you should be laughing while you do it.
You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.
Check out the view, smell the flowers, just do it while you’re putting a little bit of effort into the pedals.
1 notch above a recovery ride.
Make sense?
Have fun!
M
Crosssports's Weblog 
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[…] the 3×20 on Tuesday, you may want/need to opt out of this. Take it easy today instead, or do Spin-Ups. Ditto if you’re racing on Saturday. This is really geared toward a Saturday race […]
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