The Workout Of The Day for Friday, 12.7.12. “Ανάφλεξη”
Howdy folks,
First of all, just a heads up. I will out of town this weekend, down in Bend for the USGP Cyclocross races. What this means is there’s a reasonable chance that I won’t be able to get posts up this weekend, although I will try.
Heck, who knows… sometimes I can get some good photos & such from the races, and I wind up posting more, so hey – check in and see 🙂
If you happen to be down in Bend yourself, say “Hi” if you get a chance. It’s always nice to meet folks in the flesh.
Anyways, on with the workouts!
It’s Friday, and I’m guessing that a whole bunch of you are racing on Saturday this weekend, so hey… here’s a workout for all of ya’all, it’s…
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 tomorrow’s race.
Racing on Sunday, but not on Saturday?
Cool.
Today you’re doing a…
1-2 Hour Moderate Ride –
Get on your bike.
Go ride for 2 hours.
No hard or sharp efforts, but not an effortless spin, either.
You’re not doing a recovery ride, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.
Check out the view, smell the flowers, just do it while you’re putting a little bit of effort into the pedals.
1 notch above a recovery ride.
Have fun, and happy Friday!
M
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