The Workout Of The Day for Saturday, December 1, 2012. “Like a Rock.”

Howdy folks,

Well, yuck.

It’s dumping rain here in Seattle. Word is that it’s pretty freakin’ awful down in LA for the USGP this weekend as well.

It’s December 1st, and I’ve already had it up to here…

up to here


…with training in the rain.

Howabout you?

So, today?

Today, instead of flogging yourself doing openers in the pouring rain, think about staying inside where it’s warm, and – more importantly – dry!

Spend some time on the trainer today, and do…

The RSWO – The Rock Stupid Warmup & Opener:

27.9 KB Plymouth Rock

– 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.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)

Have fun, and hey… if you’re racing today?

These make a great race-day warmup!

Have fun,


~ by crosssports on December 1, 2012.

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