The Workout Of The Day for Friday, 11.11.11. “Seriously? 11.11.11.? How freakin’ cool is that?”

Howdy folks,

Before we get started, a word about yesterday’s workout…

Jason wrote in and asked:

Any tips on how one might adapt this to a trainer workout? 
Sadly, that equipment is now front and center for me for weeknight 

Here’s the thing…

Yesterday’s workout was all about trying to simulate a specific riding condition, in order to elicit an adaptation response to that particular stimulus.

What we were working on was speed, teaching your body to ride well when it’s riding  fast.

The reason we were doing these efforts on a downhill is that we were trying to simulate the inertia & associated muscle response that only happens when you’re riding really damn fast, faster than you can ride when you’re just out riding by yourself.

This was a poor-mans motorpace session.

You just can’t do that on a trainer. The inertial loading of even the best indoor trainers only gets you in the ballpark of what you experience when you’re riding on a flat road, and very few trainers even do that  (only one that I’m aware of, actually.)

What do you do with this info?

Heck, I don’t know…

To be brutally frank, at a certain point to be fast you need to train fast, and truly fast is always just one notch higher than you can actually ride by yourself, on the flat, without a draft. You need a group to draft off of, or a motor, or a long damn hill to get the appropriate stimulus needed to develop this part of your arsenal.

That’s just kind of a bummer if you’re trapped inside.

But, hey… don’t give up hope. We’ll check out  some other, slightly different, speed-enhancing workouts next week.

Stay tuned…


…anyways, on with the workout for today.


This is another weekend where the racing schedule seems to be pretty darn compressed, and there  are lots of folks racing both days this weekend.


If you're one of them or even if you're just racing on Saturday this weekend, 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 legs, go home and rest. Get ready to race tomorrow.

Not racing tomorrow, but racing on Sunday?

You’re doing 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!



~ by crosssports on November 11, 2011.

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