The Workout Of The Day for Saturday, 10.20.12. “Stormy Weather”

Howdy folks,

Another weekend is upon us, and for most of us, that means – yup – more racing.


As I write this, it’s dumping rain in my neck of the woods, and it looks like we’re going to have some soggy conditions this week.

Stormy weather…


Real cross weather, and the opportunity to finish up the embrocation review I’ve been working on (Wait… did I imply I’m looking forward to the rains of winter? Geezus, I’m going to regret that!)

Anyways, it’s going to be pretty darn crappy out there this weekend, and that usually means that folks will be taking to their trainers for their pre-race warm-ups, and even for their day before opener sessions.

Good time for us to take a look at…

The RSWOThe Rock Stupid Warm up & 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.

– 5-10 minute effort at your 2×20 output level (5 minutes or less as a warm up, 10 minutes as an opener.)

Repeat the entire sequence (Usually minus a 2nd 5-10 minute effort.)

Have fun!


Click here to find out more!

~ by crosssports on October 19, 2012.

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