Crosssports's Weblog

Howdy folks.

Just admit it.

You’re tired.

If you did yesterday’s workout, I know you are.

Never fear. We’re going to take it kind of easy today. We’re going for a…

Two Hour Moderate Ride –

Get on your bike.

Go ride for at least an hour, preferably more like 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.

Make sense?

So, hey… one little thing.

If you’re racing on Saturday this week, you aren’t doing this.

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

~ by crosssports on October 20, 2011.

Posted in The Workout Of The Day
Tags: Aerobic exercise, Bart Wellens, Bicycle racing, bike racing, Cycling, Cyclo-cross, Cyclocross, High-intensity interval training, Interval training, Mountain biking, Nationals, Physical exercise, Physical fitness, Riders and Teams, Road, Running, XC Racing