The Workout Of The Day for Friday, 8.24.12. – “Keep Annalee company”

Howdy folks,

Once again, it’s Friday and the weekend lurks right around the corner.

Plenty of folks are still racing this time of year, and if that’s you, and you’re racing on Saturday this weekend, 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.

What’s that you say?

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


Today you’re doing the…

Easy Rider – 

(man, what a great song/clip, eh?)

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.

Relax, enjoy the ride.

Not racing at all this weekend?

No sweat. We’ll have plenty for you to do this weekend, never fear!


Do the Easy Rider today.

You’re probably pretty tired after the last couple of days, and can use the break!

Have fun!



~ by crosssports on August 23, 2012.

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