The Workout Of The Day for Saturday, 9.8.12. “TDNTBD”

Howdy folks,


It’s really darn nice out around my neck of the woods.

We’ve had a nearly unprecedented stretch of nice weather, and – frankly – I haven’t been able to get outside and enjoy *nearly* as much of it as will be necessary to get me through the impending winter.

And the rains are coming.


Like, in the next couple of days, soon.


I’m recommending that ya’all get outside some this weekend, dig?

In fact, if you aren’t racing this weekend, just do whatever the heck you feel like today, as long as you get a chance to soak up some of the remnants of summer.

You’ll thank me for the recommendation later in the year, I promise.

But, hey?

Racing today?


Go race.

Have fun, kick some butt.

Racing on Sunday?

Guess what?

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.


Have fun!



~ by crosssports on September 7, 2012.

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