The Cyclocross Workout Of The Day for Saturday, 9.10.11. “Ignition”
Howdy folks,
Welcome to the freakin’ weekend…
You made it through another week! Yay!
This means that most of us are racing, and I’m operating on the assumption that your weekend race(s?) take place on Sunday. If you happen to be racing today instead?
Well… that means you know what you’re doing today, right?
Go Race!
For the rest of us, though, tomorrow is race day, which means – you guessed it – today we’re doing…
Can Openers –
Here’s the drill:
– 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 sprint efforts on a straight section of paved road, level or slightly uphill.
Do half of these from a near standstill, and for 1/2 of them, get going at a pretty good clip before you start the sprint.
… spin out the legs, go home, and get ready for the race.
Have fun!
M
Crosssports's Weblog 