The Workout Of The Day for Friday, 11.9.11. – “Open for busine…. damn, used that one before…”

Howdy folks,

Friday again, and for at least a few of you, this week that means you’re off to Bend OR, for one of the last races of the season.

If that’s what you’re doing this weekend, you can probably guess what the workout is today, right?



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.

Not racing tomorrow but racing Saturday?

Cool. Page back one and look at Yesterday’s post.

That’s right, you’re doing a…

One to Two Hour Moderate Ride –

Get on your bike.

Go ride for an hour.

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.

Not racing this weekend, done for the season?

Take some time off.

Really. No riding. Go do something else.

Not racing this season, but planning on racing Nationals?


Do the moderate ride today. I will see what I can come up with for you tomorrow.



~ by crosssports on December 8, 2011.

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