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The Cyclocross Workout Of The Day for Friday, 10.28.11. – “Opener impossible”

Howdy folks,

Your mission today…

(should you choose to accept it!)

…is a nice, relaxing…

1-2 Hour Moderate Road Ride –

This isn’t a recovery ride, you’re going to go just a bit harder than that.

Put a little bit of mustard into the pedals, but not so much that you ever feel like you’re going hard.

Moderate means just that. Not hard, not easy… right in the middle. Easy enough that you could hold a conversation with the guy on the bike next to you, but hard enough that you may not really want to.

Have some fun. You’re not going easy enough to smell the flowers, but you should be able to sneak a peak at them as you whiz by…

But wait…

This is assuming you’re racing on Sunday…

If you’re racing on Saturday?

Can Openers for you today –

 

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 27, 2011.

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