The Workout Of The Day for Friday, 12.2.11. – “Smile!”
Howdy folks,
Yay! Friday!
The weekend is so close you can smell it!
Nice.
Hey, at the risk of sounding like a broken record, remember; if you’re done racing for the season, you’re off the bike completely this week! Check back in with us next week, OK?
If you’re still racing, and you have a race on Sunday this week, today you’re going for a…
Two Hour Moderate Ride –
Get on your bike.
Go ride for at least an hour, preferably more like two.
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.
Make sense?
Racing on Saturday this week?
Ok, you aren’t doing that.
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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