The Workout Of The Day for Saturday, 10.22.11. – “Stupid Can Openers…”
Howdy folks,
Welcome to the weekend!
Many of you are racing today, and if you are, well… have fun. Ride hard, ride safe (ish…) and have a great time. Kick some ass.
If you’re racing tomorrow – Sunday? Well, today you need to get ready.
Yes, that’s right, 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 the legs, go home, and get ready for the race.
If you’re in Seattle (like I am…) you might just be looking at the wrath-of-god type stuff on the weather forecast and be thinking to yourself “I’m not going outside this weekend unless I absolutely have to…”
Got ‘ya covered…
You can do…
The R.S.W.O. –
– Get on trainer. Spin for about 5 minutes.
– Shift into big ring/largest cog combination.
– Ride 30 seconds in this gear, then shift up one cog.
– Ride 30 seconds in this gear, then shift up one cog.
– Repeat until you hit the hardest gear you’ve got, or can handle.
– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.
– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.
– Full gas sprint, out of the saddle, for 30 seconds.
Back to big/big combo.
– Spin for two minutes.
– 5-10 minute effort at your 2×20 output level.
Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)
Have fun!
M
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