The Workout Of The Day for Wednesday, December 7, 2011 – “Roadrunner, Modern Lovers style”

Howdy folks,

Well, it’s Wednesday… but you already knew that.

Up till now, we’ve been doing skills work on Wednesday, but that’s not in the program for most of you today.

To be honest, the biggest reason for that is that the local group workouts in most of the country have pretty much dried up by this time of the season, and the skills workouts really work best when you’re doing them in some kind of a group.

So, we’re doing something else today. Having said that, you can certainly do some skills work today if it makes sense for you, or you feel like there is some specific skill that needs some refinement. Plug “Wednesday” into the search box on the bottom right side of the page, and a whole list of skills workouts will pop up.

Pick one that sounds good to you, and have at it.

For the rest of you, if you’re done racing for the season…


Seriously. Take some time off already…

If you’re still racing, today 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.



~ by crosssports on December 6, 2011.

One Response to “The Workout Of The Day for Wednesday, December 7, 2011 – “Roadrunner, Modern Lovers style””

  1. The world needs more Jonathan Richman.

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