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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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~ by crosssports on December 2, 2011.

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