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The Workout of The Day for Wednesday, 9.5.12. “Hey!”

Howdy folks,

Well, it’s Wednesday, and if you’ve been following this blog over the last couple of years, and then again this season, you’re probably wondering…

Hey!

Where the heck are the Wednesday skills workouts?

You know what? That’s a good darn question.

Pretty clearly I’ve been focusing a bit less on the skills so far this season than in past years.

That’s gonna’ change pretty soon, as we get into the season and the racing schedule starts to make (more) it difficult to train through the week.

But, you know what?

Some of you could probably do with some skills work.

Cool.

Here’s what you can do.

Plug “Wednesday” into the search box on the right side of the page, and take a gander at what comes up.

Lots of stuff there for you!

More soon, though, I promise!

For the rest of you?

Today we’re going short & intense with the…

Start Me Up – 

Warm up well.

Find a clear, clean stretch of traffic-free open road that will allow you to ride full-gas for 10-12 seconds.

This is important.

You’re going to be going really darn hard, and you don’t want to/can’t be dealing with cars, potholes, etc.

Shift into a gear appropriate for a race-style start (you can/should experiment a bit with this until you get it figured out. This is good stuff to have figured out for ‘cross season, nice side benefit of this workout!)

From a dead stop (or as close to it as practicable…) get out of the saddle and punch it.

Hard.

Full gas, no messing around.

Shift up as necessary to continue acceleration until you get up to max speed.

Full-gas sprint continues for a duration of 10-12 seconds.

Recover for 30 seconds and then go again.

Repeat 3-5 times.

That’s a set.

Five minutes recovery and then repeat.

You’re looking to do 3-5 sets, or (if you’re using a power meter…) as many sets as you can without seeing a noticeable drop in peak power output.

Spin out your legs, and head back home.

Have fun!
M

 

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~ by crosssports on September 4, 2012.

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