Crosssports's Weblog

Howdy folks,

Yay! Back from Interbike!

I will try to get some pictures and posts up on some of the cool cyclocross goings-on down in Vegas, so stay tuned.

In the meantime, it’s a race weekend for just about everyone, so let’s get down to it.

Racing on Sunday?

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.

If you’re racing today, Saturday, well… that’s your workout.

Go Race!

Pretty self explanatory, eh?

Not racing at all this weekend??

Do the Can Openers today anyways.

We’ll hit you with a hard workout for Sunday, and you can use this as a dry run for your next weekend.

Unless you’re taking a rest this weekend.

That’s cool too.

Rest well!

G’night,

M

~ by crosssports on September 22, 2012.

Posted in The Workout Of The Day