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The Workout Of The Day for Thursday, 12.27.12. “That leaden feeling”

Howdy folks,

Well, if you did yesterday’s workout – especially after a day spent doing X-mas-y type stuff – I’m guessing that your legs are feeling just a wee bit leaden today.

lead

Got ya covered.

We’re going to cleanse your body of that high-gravity day feeling by 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,

M

 

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~ by crosssports on December 27, 2012.

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