Crosssports's Weblog

Howdy folks,

As I have been all week, before we get started I’m going to continue sermonizing  on the need for rest.

Don’t burn yourself out, OK?

If you haven’t been following along with us all week, scroll on down the page and read the last couple of posts. Judging by the feedback I’ve been getting, these might have been the most timely and well-received entries on this whole shambling mess of a weblog.

So, hey – maybe you might get some use out of them too.

……………..

OK, all rested, in form, and rarin’ to go?

Cool.

Your workout today is…

Ignition – 

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 a moderate 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.

6 sprints, 10 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.

This workout is really best used as a day-before-race opener in lieu of the standard Can Openers.

If you’ve been racing a bunch, have really good form, or are starting to get a bit burned out, try ’em.

Racing on Sunday, but not on Saturday?

Cool.

Save what you just read for tomorrow.

Today you’re doing a…

1-2 Hour Moderate Ride –

Get on your bike.

Go ride for 2 hours.

No hard or sharp efforts, but not an effortless spin, either.

You’re not doing a recovery ride, 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 happy Friday!

M

~ by crosssports on November 1, 2012.

Posted in Cyclocross, The Workout Of The Day
Tags: Cyclocross, day before race, Friday, ignition, openers