The Workout Of The Day for Saturday, 10.1.11. – “Hour Of Power.”

Howdy folks,

Another weekend, another race! Nice.

I’m guessing that most of you are going to, in fact, be racing this weekend, so for you folks the workout today is pretty obvious.

Racing today?

You know the drill. Go Race.

Racing tomorrow? Yup. You guessed right, today you’re doing…

Can Openers –

Hamilton Beach 76500 Electric Can Opener Cordless Auto Shut-Off

– 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?

Well, you don’t need to do it today, but if you don’t it’s on tap for tomorrow. It’s pretty damn brutal. It’s…

 The Hour Of Power –

(OK, not That Hour Of Power!)

Warm up for 1/2 hour.

20 minute effort at 2×20 minute output level.

5 minute recovery.

10 minutes at Slow Roast output level

20 minutes at 2×20 minute output level

5 minute recovery.

10 minutes at Slow Roast output level

20 minutes at 2×20 minute output level

spin out for 15-20 minutes, go home, rest and recover.


Have uhhh…. fun?



~ by crosssports on September 30, 2011.

2 Responses to “The Workout Of The Day for Saturday, 10.1.11. – “Hour Of Power.””

  1. Matt,
    We opened the Inland Northwest CX series today in Spokane and I scored another 3rd place. Super stoked as I finished ahead of several ladies (and men) I couldn’t catch last year. Thanks.
    One thing that bugs me. My skills were hot until I was cooked – about the last 2 laps of the race. Will it get better with repetition?

    • Hi Natalie,
      Awesome! Great results, and great to hear!
      It *does* get better, especially in that particular regard. The more you practice those skills – especially at race intensity – the more you are able to hold form as you get gassed.
      Keep plugging away, and continued success!!

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