The Workout Of The Day for Sunday, 11.11.12. “Rock Zone”

Howdy folks,

It’s Sunday, and that means it’s time to…

Go Race!

Seriously, that’s pretty much it today. Get in car. Go to race. Warm Up. Race.

Wait… warm up?


I’ve written some pretty long sermons on the topic of warming up on here (you can find them via the search box at the bottom right side of the page…) but for today, here’s something you might find useful, it’s…

The RSWO -– The Rock Stupid Warmup & Opener

– Get on trainer. Spin for about 5 minutes.

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle, for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5 – minute effort at your 2×20 output level.

Repeat The entire sequence (often without the 2nd 5-10 minute effort – play it smart.)

This is a great way to warm up on the trainer, especially when it’s super crappy out, and/or there is just too darn much action going on around you to concentrate on anything complicated, or get out on the road for warm-ups. You simply get the old headphones on, hop on the bike, and crank through this out about an hour and a half before your race.

Have fun,


~ by crosssports on November 10, 2012.

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