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The Cyclocross Workout Of The Day for Friday, 12.14.12. “Working for the Weekend”

Howdy folks,

Welcome to Friday, the gateway to your weekend.

That’s right, you’re Working for the Weekend today.

Ouch.

Seriously, though.

When you’re racing every weekend, it’s something you need to take literally.

What you do on Friday sets the stage for your whole weekend.

Personally, I have a bad habit of letting real-world to-do-list type stuff pile up all week, until suddenly it’s Friday, and I have a giant list of things that need to be done right now. 

…and then before I know it,  It’s 2 in the morning, and there’s no way I’m getting enough sleep to really be ready to race this weekend.

I’m already off the back in the race.

Sub-optimal.

Just something to think about, eh?

Anyways….

If you’re racing on Saturday this weekend, 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 start efforts on a straight section of paved road, level or slightly uphill.  You want to begin these from a dead stop, with one foot unclipped. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. make ‘em count.

… spin out legs, go home and rest. Get ready to race tomorrow.

Not racing tomorrow, but racing on Sunday?

You’re doing a…

1-2 Hour Moderate Ride –

Get on your bike.

Go ride for 2 hours.

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.

Have Fun!

M

 
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~ by crosssports on September 13, 2012.

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