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The Workout of the Day for Sunday, 9.2.12. “No Work Tomorrow!”

Howdy folks,

Sunday!

Ordinarily, that means you’re just one day away from being back at work, but hey – for many/most of you, this is a holiday weekend. How cool is that?

No Work Tomorrow!

Sweet.

So, hey… today’s workout?

Well, if you’ve got a Labor day race this weekend, and it takes place on Monday, 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 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.

 Not racing on Monday? Looking for something tough to do today? We talked about it yesterday, but you might just give it a try today, it’s…

The Jacky.

This is a good general climbing and endurance workout that will stretch you a little bit longer than anything you’re likely to see out on the cross courses.

Select a route that will enable you to hit at least 3 climbs of 10 minutes or so each, with flat to rolling terrain in between.

Warm up well, at least 20-30 minutes before you hit the first climb.

Climbs should be hard but steady.

Start medium hard (not full gas!) and try and hold it the whole climb.

Drive it over the top, and roll down the descent. Visualize a prime at the bottom of each descent, and a chase pack nipping at your heels. Don’t sit up at the top of the climbs,stay on the gas all the way down and through.

In between climbs, keep it steady.

You want to stay on top of a pretty big gear, at a level that is below threshold, but not that far below.

If you’re a power meter type, with an ftp of 265, you would want to try and average about 200 watts between the climbs and 300 on the climbs.

Not a PM type? Try and go about 90% on the climbs, and just over 50% between the climbs.

Remember, 3 climbs of 10 minutes, or as close as you can get. With a warm up of 30 minutes, and a cool down of about the same, this would be just about perfect for a 2.5 hour ride.

Got more time? Rest after the 3rd climbing effort, repeat the cycle.

It’s better to keep the intensity up than to go longer. Remember, we aren’t resting between climbs, we’re dieseling along in a big gear.

Visualize yourself driving an all-day breakaway, and you get the idea.

Feeling a wee bit gassed? Need a break today?

Sure. No swear. Good on ‘ya for paying attention to what your bodies telling you.

Take it pretty easy today, but add just  a little bit of fun, do some…

Spin-Ups-

– Get on your bike and warm up with a leisurely ride, just rolling around for 10-20 minutes.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

– Begin the 1st 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 that it’s hard to maintain form out of the saddle, 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 3-5 times.

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.

Recover after the last set by rolling around in an easy gear until you feel relaxed, loose, and supple, then head on home, put your feet up, and enjoy the late summer day.

You earned it!

G’night,

M

nd get ready for the weekend.

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~ by crosssports on September 1, 2012.

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