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?
G’night,
M
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