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The Workout Of The Day for Saturday, 12.3.11. – “Fresh outa quips…”

Howdy folks,

Hey, cool… it’s the weekend!

For most of you Seattle/Washington State folks, it’s the last race weekend of the year. Congratulations! You made it through another season!

If you’re not a Seattle person, you might just be racing today.

You know what to do, right?

Go race!

Racing on Sunday? You guessed it, 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.

Have fun!

M

 

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~ by crosssports on December 2, 2011.

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