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The Workout Of The Day for Saturday, 11.24.12. “Open Smart.”

Howdy folks,

It’s Saturday,and if you’re racing today… well, that’s your workout.

Go Race!

Probably not to many races left for you, so have some fun, and leave it all out on the course.

No holding back, ride like it’s your last race of the season, even if it isn’t.

Not racing today, but racing tomorrow?

At this point in the season, you’re probably just a little bit gassed, and you’re probably pretty darn sharp on your cross skills.

You’ve been riding a lot, and it might just be starting to feel like you’ve been riding forever.

I’ve been hearing feedback from lots of folks that leads me to believe that they just might be overdoing it the day before their races.

So don’t do that, ok?

You want to ride reasonably hard the day before a race, but you don’t want to leave your race efforts out on the roads the day before you need ’em.

Ride smart, ok?

Today, you get open for tomorrow with…

Ignition

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.

Have fun,

M

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~ by crosssports on November 24, 2012.

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