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The workout of the day for day for Saturday, 12.8.12. “”Heart like a (gerbil) wheel.”

Howdy folks,

Well, I’m down in Bend, and writing c/o the glacial “Hi-Speed” internet that comes courtesy of the gerbils chained to a wheel somewhere in the bowels of my hotel…

gerbil_in_a_gerbil_wheel~AP-1LOZHZ-TH

ARRRRGGGHHHHH…. SSSOOOOOO SLOOOOOOW!!!

Phew.

Now that that’s off my chest, how about a workout?

Lot’s of folks are racing today.

If that includes you, sweet.

Have fun.

Go Race!

Racing on Sunday, but not today (Saturday)?

Today, have a go at some…

Can Openers – 

– 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.

But what if you’re looking for something that’s really easy to do on the trainer, or that you can do as a warm up for your race?

Hey…

Got ya’ covered.

You can do…

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.

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

Have fun!

M

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~ by crosssports on December 7, 2012.

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