Crosssports's Weblog

Howdy folks,

Right off the bat, my apologies for getting this up so late… sometimes life interferes, eh?
I do my best to get these up early enough for people to read them in the morning, US East-Coast time, but a couple of times a season I just can’t get it done for one reason or another… and I had good reason today, trust me 🙂

Anywho, onwards we go.

It’s Wednesday, and that means that it’s…

Skills Day 

First, get yourself two turntables and a microphone.

Wait, no… check that…

What we’re doing today is a slight modification of last weeks workout.

Last week, we worked on your worst skill and your best skill.

Today we’re going to work on you worst skill and your best skill from your last race.

Whatever you were great at this past weekend, and whatever you were worst at this past weekend.

What if you were great at everything or, conversely, terrible at everything in your last race?

A – I don’t believe you.

B – Be honest with yourself. There was something in that last race you need to get better at, and something that you can work to maximize as a key weapon in your arsenal, right?

OK, here we go…

– warm up for 10 minutes on the bike, then run for 5-10 minutes easy.

– Stretch out.

– 10-15 minutes drilling your best skill from your last race, whatever that is.*

You’re looking to transform a skill that you’re good at to one that’s an absolute killer, a race winner.

Good at barriers?

Stop being good, make ‘em perfect.

Become so darn good that the opposition can’t ever let you come into a barrier section first.

Good at starts?

Get great at starts.

Work it ’till you know that you’re coming off the line with a 5 bike-length lead in your next race.

You get the idea, right?

Whatever skill you choose, sharpen the heck out of it until it’s an even better weapon than it already was.

– spin for 5 minutes.

– 10-15 minutes drilling your worst technical skill from the last race, whatever that is.*

You’re looking to transform a skill that’s a liability to one that – if not a strength – is at least no longer a weakness.

Stink at barriers?

Stop that. Figure ‘em out.

Become good enough that the opposition can’t ever assume they’re going to drop you going over the planks.

Terrible at starts?

Not anymore, ok?

Work it ’till you know that you’re coming off the line right next to that guy that’s been dropping you all season.

You get the idea, right?

Whatever skill you choose, figure it the heck out. No more avoiding the painful reality of a liability.

– spin for 5 minutes.

– immediately, spend another 5 minutes drilling your best skill again. Really nail it.

– Recover for a few minutes, then Finish the night with two 5- 10 minute race-level  interval efforts on relatively easy terrain.

Include a feature that will force you to use both of the skills you worked on tonight.

Spin out when you’re done, and call it a night.

Have fun,

M

* Lots of info on here on ways to hone your skills, with specific drills & suggestions for the various skill elements. Best way to find ‘em is to type “Wednesday” into the search box below the Facebook plugin on the right side of the page, and read through the posts that come up. Feel free to drop me a line if you can’t find a workout for the skill you want to work on…

~ by crosssports on October 24, 2012.

Posted in The Workout Of The Day
Tags: Barriers, dismounts, skills, skills day, starts, Wednesday