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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!

400px-Nif-shot_target-arm-before_big

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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~ by crosssports on December 7, 2012.

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