The Workout of The Day for Friday, 9.6.12. “InMod”

Howdy folks,


We’re really, authentically, off to the races starting this weekend…

…at least where I live.

I guess we better start getting used to that, eh?

Lots and LOTS and LOTS of racing coming up.

Yeehaw, here we go…

So, racing this weekend?

What day?

If you’re racing on Sunday, today you’re going for a…

One to Two Hour Moderate Ride –

Get on your bike.

Go ride for an hour or two.

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.

Make sense?

Racing on Saturday?


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.

Not racing either day?


You’re going to ride pretty darn hard one day this weekend anyways, so if you want that day to be tomorrow, do the can openers today.

Want that day to be Sunday?

You guessed it, Moderate Ride today.

Have fun,


~ by crosssports on September 6, 2012.

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