The Workout Of The Day for Friday, 10.19.12. “Metric s**t ton”

Howdy folks,

Give yourselves a round of applause. You made it to the end of another week, and the Saturday and Sunday races are almost here!


So, remember… what you do today sets the table for your weekend of racing.

Try your darndest to play it smart on your Fridays.

Get to sleep early (Hah! I’m terrible at this!) eat well, drink a metric s**t ton of water…

…stuff like that.

…and, of course, if you’re racing on Saturday, get in a nice healthy set of…

Can Openers – 

Warm up for 1/2 hour or so.

Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard.

Back off and spin for 5 minutes.

Follow with 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.

Spin for several minutes.

Follow with 5-6 full gas start efforts on a straight section of paved road, level or slightly uphill.  You want to begin these from a dead stop, with one foot unclipped. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. make ‘em count.

… spin out legs, go home and rest. Get ready to race tomorrow.

Not racing tomorrow?

Phew. Nice.

It’s been a hard week, you could probably use a break today.

So, hey… today?

Today go for a…

1-2 Hour Moderate Ride

Get on your bike.

Go ride for an hour or two.

No hard efforts, but do throw in a couple of moderate ones. By moderate, I mean just that.

You can sprint for the town line, but you should be laughing while you do it.

You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.

Check out the view, smell the flowers, just do it while you’re putting a little bit of effort into the pedals.

1 notch above a recovery ride.

Have fun, and enjoy your weekend!


~ by crosssports on October 18, 2012.

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