The Workout Of The Day for Saturday, 11.10.12. “Nys Work”

Howdy folks,

Yay! Saturday! Race Day (well, for many of us…)

Not racing today?

That probably means you’re racing on Sunday.


Today, have a go at some opener-style efforts by doing…


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.

But, Hey! You’re racing Saturday, or both days this week?


Go Race!

But before you do, watch this video…

Why are you watching this?

Well, first of all ’cause it’s an awesome race.

Most importantly, though? So you can watch in awe as Sven Nys turns chicken s**t into chicken soup, and comes back from a nearly disastrous broken chain to an almost podium position.


None of us can do what he does (dude is the G.O.A.T.) but we can all learn from his example.

When things don’t go exactly your way in a race (and when do they?) don’t panic.

Stay calm.

Get your s**t back together.

Get rolling again quickly but calmly.

Get back in the groove.

Go for it.

After you’ve had your disaster for the day, you’re playing with house money. Might as well ride as if you have a chance to win.

Who knows, you might wind up with a good placing anyways.

Have fun!




~ by crosssports on November 9, 2012.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: