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The Cyclocross Workout Of The Day for 11.5.11. – “You guessed it…”

Howdy folks,

I just know that you love the weekends… and who wouldn’t, right?

It’s the time for the racing of the bikes… that’s why we’ve been putting in all this work, right?

 

So, hey… racing today?

Go out and do that. The workout for you today is Race yer D**n Bike!

Racin’ on Sunday?
You guessed it.

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

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~ by crosssports on November 4, 2011.

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