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The Workout Of The Day for Friday, 11.8.12. “Friday <3"

Howdy folks,

I really do like me some Friday.

It’s the end of the workweek, and racing is right around the corner… what’s not to like about that?

But what the heck should you do for a workout today?

Well, it depends.

Racing on Saturday this week?

Sweet.

Today you’re doing…

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.

(…also, hey… don’t forget, you might be better off with Ignition as your opener session today. Check it out. )

Not racing tomorrow, but racing on Sunday?

You’re doing a…

2 Hour Moderate Ride –

Get on your bike.

Go ride for 2 hours.

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!

M

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~ by crosssports on November 8, 2012.

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