Crosssports's Weblog

Howdy folks,

Wow, it’s Friday already. How the heck did that happen?

Well, however it happened, it did, in fact, happen, and that means that the weekend is now officially upon us.

For lots of you, that means you’re racing on Saturday, and if you are?

Today your workout of the day is…

Ignition – 

You’re going to be doing a series of short, hard sprints midway through a 1 1/2 hour ride, so give some thought to where you can do these effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

Even better if it’s about a :45 minute ride away; that will make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for  45 minutes – 1 hour, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

6 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget about 20 minutes for the spin/ride back home.

Put your feet up, relax, and get ready for the next day’s race.

Racing on Sunday, but not on Saturday?

Cool.

Today you’re doing a…

1-2 Hour Moderate Ride –

Get on your bike.

Go ride for 2 hours.

No hard or sharp efforts, but not an effortless spin, either.

You’re not doing a recovery ride, 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, and happy Friday!

M

~ by crosssports on September 27, 2012.

Posted in Uncategorized