The Cyclocross Workout Of The Day for Thursday, 10.27.11. – “Humble Pie.”

Howdy folks,

Thursday means the work week is almost over, and more importantly 🙂 , it means that it’s time to start thinking about the weekend’s racing schedule.

We’ve been  (or, well, many of us have been…) taking it kinda-sorta easy this week, and that kinda-sorta continues today.

Kinda.

Sorta.

(If you haven’t read it yet, right about now would be a good time to roll back in time a couple of days and check out Monday’s Post…)

If you’re racing on Saturday, you *definitely* need to get out on the bike today, and you should get a little tiny bit of intensity in.

You’re doing…

Spin Ups –

– Get on your bike and warm up with a leisurely ride, just rolling around for 10-20 minutes.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

– Begin the 1st interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

– Get out of the saddle and sprint.

– Spin the gear up out of the saddle. When your leg speed gets to the point that it’s hard to maintain form out of the saddle, sit down and keep going until you are totally spun-out. We’re talking  fast, can’t turn ‘em over any faster…

Think Road-Runner fast…

– Repeat 3-5 times.

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow. Shoot for 3-5 sets of  3-5.

Recover after the last set by rolling around in an easy gear until you feel relaxed, loose, and supple, then head on home, and get ready for the weekend.

…………………….

If you’re racing on Sunday, you can take it really easy today.

Heck, you would be OK taking the day off completely.

That’s not ideal, but it wouldn’t kill ya’, and it’s not a bad idea if you were feeling pretty deep in a hole at the beginning of the week…

If you’re feeling pretty decent, though, and you really want to get a nice ride in today,  you’re going for a…

2 Hour Moderate Ride –

Get on your bike.

Go ride for 2 hours.

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.

Have Fun!

M

~ by crosssports on October 26, 2011.

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