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The Workout of the day for Friday, 11.23.12. “Let ‘yer dang pants out…”

Howdy folks,

I hope ya’all had a wonderful Thanksgiving. If you celebrate Thanksgiving, that is. If you don’t/didn’t? That’s cool, too.

I hope you enjoyed your Thursday, and the day off. If you got one.

If you didn’t…

OK, Stopping now.

I just watched Looper…

Can you tell? 🙂

Judging by my Facebook feed, an awful lot of folks are facing a scene that looks a bit like this…

…today.

Ouch.

Might want to get a bit of a ride in to burn some of that off, eh?

Yup.

So, hey… a Cyclocross Workout Of The Day is just what you need!

Onwards…

If you’re racing on Saturday this weekend?

Can Openers for you!

– 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 the legs, go home, and get ready for the race.

Racing on Sunday this weekend?

Cool.

You get to do some Spin-Ups today!

– Get on your bike and warm up with a leisurely spin, 10-20 minutes.

– After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

– Begin interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.

– Get out of the saddle and sprint.

– Spin the gear up out of the saddle. When your leg speed gets to the point where it’s hard to maintain, sit down and keep going until you are totally spun-out. We’re talking  fast, can’t turn ‘em over any faster…

Think Road-Runner fast…

– Repeat x3-5

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow. Shoot for 3-5 sets of  3-5.

Spin out your legs, go home, and get ready for the weekend.

Enjoy!

M

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~ by crosssports on November 23, 2012.

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