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The Workout of The Day for Saturday, 11.3.12. “Bleifuss Fun”

Howdy folks,

Well, it’s Saturday – yay!

This is a race day for many of ya’all, and well… if you’re one ’em, you know what that means, right?

If you’re racing, your workout today is…

Go Race!

Ride hard, have fun, blahblahblah.

This is what you’ve been working for all week, so enjoy it!

Racing on Sunday this week?

Cool… so am I! You get to have a go at the very same workout that got posted up yesterday, and that’s…

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.

 

Have fun,

M

 

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~ by crosssports on November 2, 2012.

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