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The Cyclocross Workout Of The Day for Saturday, 11.24.11. “Layup.”

Howdy folks,

It’s the weekend again, and – of course – that means most of you are off to the races.

So, if you’re racing today, you know what you’re doing.

Go Race!

Racing on Sunday?

Yup. 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.

Have Fun!

M

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~ by crosssports on September 23, 2011.

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