The Workout Of The Day for Saturday, 11.17.12. “Rockin’ Homer”

Howdy folks,

It’s Saturday, and many of you are out racing today. In my neck of the woods, it looks like the weather is going to be full-on ca-razy bad; windy, cold rainy… blech.

Warm-ups for the race will be on the trainer. Just enough time on the practice laps to get the flow, the feel, and the lines, and then? Under the tent & onto the trainer to finish warming up.

Those of you that aren’t but are racing on Sunday?

Well, you need to do Openers today. When it’s really crappy out, I do those on the trainer as well.

Why risk getting cold, wet, and maybe sick the day before a race?

So, hey… how about a trainer-specific workout  that does double-duty as a warm-up routine, or as an opener?

How about doing…

The R.S.W.O. – 

– 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.

– 5-10 minute effort at your 2×20 output level (5 minutes or less as a warm up, 10 minutes as an opener.)

Repeat the entire sequence (Usually minus a 2nd 5-10 minute effort if you’re doing these as a warm-up.)

Have fun!


Click here to find out more!

~ by crosssports on November 16, 2012.

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