The Workout Of The Day for Saturday, 10.6.12. “R.S.W.O. so you can R.H.”

Howdy folks,

Saturday! TIme to race, and boy, we’re in the thick of it! Lots of racing this weekend, including the Superprestige at Ruddervoorde, and the Providence Cyclocross festival, which you can watch live here.

What we’re interested in is you, though, and what you’re doing today… and you know what? I’m hoping that you too are going to…

Go Race!


That’s your workout today.

Not racing today? Search back through some of the workouts in the archives and find something that looks like fun and have at it!

…unless you’re racing tomorrow, in which case you should do some Can Openers.

SO, ok… you’re racing today. Panic stricken, you can’t figure out what the heck to do as a warm up for the race.

Gotcha’ covered.

Hop on your trainer, and have yourself a go at…

The RSWO – The Rock Stupid Warmup & Opener:


– 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 minute effort at or just below your 2×20 output level.

Repeat The entire sequence (Usually minus a 2nd 5 minute effort.)

Have fun, and race hard!



~ by crosssports on October 5, 2012.

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