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The Workout Of The Day for Sunday, 9.23.12. “RSWO, ZDI, OMG”

Howdy folks,

Sunday, Sunday Sunday…

Many/most of you are racing today. Yay!

If you are, here’s something for you, an easy to remember warm-up and opener routine.

It’s so easy to remember, it’s called…

 

The RSWO – The Rock Stupid Warmup & Opener:

Rock-Bull-dwayne-the-rock-johnson-775398_1178_1319

– Get on trainer. Spin for about 5 minutes.

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle,  for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5-10 minute effort at your 2×20 output level.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)

Not racing today?

Feel like you’re up for some darn hard, race-level riding anyways?

Cool.

Give these a shot, I dare you.

The Z.D.I. – 

Warm up really well.

Find a fairly steep hill that you can do a 30 second hard effort on. Best bet is a climb that’s right on the big ring/small ring break point. You could do it in either one, depending…

Roll into the climb fast, and Sprint up it, 30 seconds hard effort.

Coast back down, turn around and go again immediately.

Repeat for a total of ten reps.

Yup. Ten.

Ouch.

Recover for 5-10 minutes, then go again. You’re trying to do 3-5 sets of ten.

Yes, this is really damn hard.

Don’t even try these if you’re feeling gassed. Don’t do these if you raced earlier this weekend.

Have fun!

M

 

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~ by crosssports on September 22, 2012.

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