The Workout Of The Day for Thursday, 12.6.12. “Bend, Spin, and Mutate.”

Howdy folks,

It’s Thursday, and that usually means that we program in a little bit of intensity today, working on the assumption that you’re going to be racing on Sunday.

This week, though, we’re working off of the assumption that you’ve got a two-race weekend coming up, ’cause, well… pretty much all the folks I coach are going down to Bend to race this weekend, and that’s where my head is at 🙂

So, hey… not a zero intensity day today, but not our usual routine either.

We’re doing a leg-speed workout today, in the form of…

Spin Ups –

– 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 x 3-5

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.

Have fun, and if you happen to be down in Bend this weekend, say “Hi”!



~ by crosssports on December 5, 2012.

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