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The Cyclocross Workout Of The Day for Friday, 11.16.11. – “Vi-vuh Crass Ve-gus”

Howdy folks,

Well, I’m still in Vegas

…but tomorrow’s the last day of the show. Thankfully. I’m ready to get home.

There were some cool cyclocross goodies on display down here, and the racing at CrossVegas was fast & furious. Congratulations go out to Zach McD for his fantastic 11th place in the Pro race – just behind reining national champ Todd Wells – and to any other folks who made the trip on out to sin city and threw it down.

Big thanks to the very nice individuals who were out there cheering for me in the Wheeler-Dealers race, as I tried to make chicken salad out of my 17th row (or something like that) start and miraculously managed to sneak my way up to 11th overall.

Anyways, let’s get on with the workout, shall we?

It’s Friday, and that means some of you are racing tomorrow. If you happen to fit in that category, well 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 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.

Not racing tomorrow? Racing on Sunday?

OK. Then you’re doing 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.

Not racing at all this weekend? Well, if you did yesterday’s workout, then odds are you coud use the moderate ride today, do that. If you didn’t do that workout yesterday, well… take a gander at it. Maybe do that today…

Whichever you do, have fun!

M

 

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~ by crosssports on September 15, 2011.

One Response to “The Cyclocross Workout Of The Day for Friday, 11.16.11. – “Vi-vuh Crass Ve-gus””

  1. I’d love to see you write the entire RPE scale, from 1 to 10, w/ your unique descriptions (like you do in your posts).

    For example:
    RPE 7 going on 8 = “I could talk to you if I had to, but I don’t want to.”

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