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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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~ by crosssports on October 21, 2011.

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