Crosssports's Weblog

Howdy folks!

Yay! It’s Friday!

For a lot of you, there’s still some road or Mountain Bike racing going on, and that makes today’s workout pretty much dependent on what you’re doing this weekend.

Racing on Saturday?

Cool.

Today you’re doing…

Can Openers –

Here’s the drill:

– 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 sprint efforts on a straight section of paved road, level or slightly uphill.

Do half of these from a near standstill, and for 1/2 of them, get going at a pretty good clip before you start the sprint.

… spin out the legs, go home, and get ready for the race.

If you aren’t racing on Saturday, but you are racing on Sunday?

Today you’re doing the…

Easy Rider –

Hop on your bike. Spin around a flat, easy circuit for an hour or two.

No sharp or hard efforts, just take it slow and easy.

Enjoy the day.

Stop to smell the flowers and stretch at some point during the ride, maybe about 1/2 way through.

Not racing at all this weekend?

Cool. We’ve got you covered, and will have some workouts up that will give you a nice swift kick in the nether regions the next couple of days. 🙂

Do the Can Openers today. It’s  good to practice these before the races start so that you get used to them, and they become a part of your routine.

Have fun!

M

~ by crosssports on July 26, 2012.

Posted in Uncategorized
Tags: mountain bike racing, Running