Crosssports's Weblog

Howdy folks,

You made it, it’s Friday!

There’s lots of racing all over the land this weekend, so we’re going to operate under the assumption that you’re hittin’ the races this weekend.

That said, today’s workout is…

Allumage, la deuxième partie – 

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 an easy, relaxed 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.

5 sprints, 15 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.

(Yup. If you’re paying close attention, this is almost the same as the workout we did last Friday. Almost!)

Have fun,

M

~ by crosssports on October 4, 2012.

Posted in The Workout Of The Day
Tags: Accessories Aerobic exercise Auto Racing Bart Wellens Bicycle pedal Bicycle racing bike racing Can opener Cycling Cyclo-cross Cyclocross Fitness Gear Health Heart rate High-intensity interval training