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The Workout Of The Day for Friday, 10.12.12. “Ground Daily”

Howdy folks,

Have I mentioned before that I ❤ Fridays?

Some times it’s just nice to know that the darn week is coming to an end, and that you’re going to get a fresh start on the whole sequence of days that makes up the weekly grind.

It’s been that kind of a week, and it’s that kind of a day.

So, in the spirit of getting a fresh start, but plugging right back in to a sequence, today we’re having a go at…

 

Ignizione, la terza parte

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 from a standing start.

8 sprints, 5 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. This is almost the same as the workout we did last Friday… and hey, the Friday before!  Almost… it’s part III…

Have fun!

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~ by crosssports on October 11, 2012.

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