The Workout Of The Day for Sunday, 11.12.11. – “The RSWO (redux).”

Howdy folks,

Well, it’s Sunday, and that means it’s time to race for most/many of us.

I’ve done a fair bit of writing on here on the topic of your race-day warmup, and you can search for those posts through the handy little search box on the bottom right side of the page, if’n you feel like it.

Having said that, on with today’s little kernal of hopefully useful verbiage…


First of all, don’t neglect your course preview.

When in doubt, if you have to, sacrifice some of your warmup to preview the course. This will almost always wind up being the smarter course of action.

Better to be just a little bit less sharp than to hit the deck ’cause you didn’t have that tricky section wired, or notice the hidden root in that curve.

Make sense?

So, OK, you’ve got the course wired, you’ve got some time, and you’re ready to warm up.

If it’s crappy out (like it’s gonna’ be where I live…) It’s time to pull out your trainer…


…and get crackin’ on…

The RSWO – The Rock Stupid Warmup & Opener:


– 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!



~ by crosssports on November 12, 2011.

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