The Workout Of The Day for Thursday, 11.17.11. – “Freedom of choice”

Howdy folks,

I’m going to jump right into the workout today, starting with this…

Before we figure out what you’re doing today, we need to talk about where you are in your season.

Things are winding down, right?

How quickly are they winding down for you?

Are you playing out the string all the way to Nationals?

Are you finishing up your season this weekend or the next?

Something in the middle?

The answer is important.

If you’re done in the next week or so, let’s face it; what you’ve got is what you’ve got, fitness-wise. You aren’t going to get any better.

All you should be doing now is working to make sure you don’t leave any of your potential out on the practice field, and – maybe – be working a little bit on your leg speed and your snap.

Going all the way to the end?

Sweet. You’ve still got some time, you need to keep on keepin’ on.

So, here’s what we’re going to do: split workouts for most of the days for the next week or so, based on a schedule that finishes up a week from Sunday, and a schedule that sees you going through until ‘Nats.

Going to ‘Nats?

Today you’re doing  –

The Hills Have (small) “I”s

(“I” is for “intensity.”)

Warm up, ideally in the course of a ride out to some pretty darn hilly terrain.

Find a hill –  or a series of hills – that will take you 5 minutes to climb at pretty darn close to race pace.

Hit the base of the climb hard, out of the saddle, and accelerate into it.

Sit down when you feel you’re starting to lag, and drop a couple of gears. Spin (but still fast, IE about the same as your 2×20 minute level.)

Stay seated until you are breathing a little easier, then…

Out of the saddle, Attack! Hard like you did at the base of the climb.

Same as before, when you start to lag, sit down, spin.

Repeat to top of climb.

At the top of the climb, get out of the saddle, and accelerate as the grade eases.  Power over the top and well into the descent, until your speed is great enough that coasting is faster than pedaling.

Coast/spin to bottom of climb.

Pedal at moderate intensity (IE – 2/3 of your 2×20 minute level,) for roughly equal to the amount of time it took to complete the entire climb.

Repeat 3-5 times, or until you are spent.

If you do more than 3 repeats, spin easy for 5-10 minutes after 3rd repeat.

Total duration should be about 2 hours

Better to go shorter and harder than to extend the ride and slow things down.

Finishing things up soon?

You’re doing –

Spin Ups –

– Get on your bike and warm up with a leisurely spin, 10-20 minutes.

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

– Begin 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 where it’s hard to maintain, 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 x3-5

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.

Spin out your legs, go home.

All about choices today, eh?


Have fun!



~ by crosssports on November 16, 2011.

2 Responses to “The Workout Of The Day for Thursday, 11.17.11. – “Freedom of choice””

  1. Matt, I’m disappointed that you posted a warner bros road runner video instead of the Modern lovers.
    You are not the man I thought you were.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: