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The Workout Of The Day for Saturday, 10.15.11. – “C.O.”

Howdy folks,

Welcome to the weekend!

There’s racing on tap for just about everyone, so that makes the WOTD pretty obvious, right?

If you’re racing today, Go Race! Have fun, kick some butt… and don’t forget to write down how the racing went in your race journal/diary/log, whatever.

Racing on Sunday? You guessed it, 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 October 14, 2011.

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