The Workout Of The Day for Saturday, 9.29.12. “Subs In.”

Howdy folks,

Holy cow! It’s the weekend!

Are you ready to race?

If you’re like many people I know, you’re pretty stoked to race, but ready?

Kinda hard to really be ready when life keeps throwing curveballs at ya’, one after the other!.

How the heck do you find time & energy to train, race, and still keep the day-to-day portion of everyday life together?

Well, here’s a start.

Spend a little less time and a little less emotional worry-energy on your pre-race warmups & your day before openers.

How the heck do I do that, you might ask?

Simple. Sub – in…

The R.S.W.O.

– 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.)

See how easy that was?



~ by crosssports on September 28, 2012.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: