The Workout Of The Day for Friday, 7.26.13. “Iced”

Howdy folks,

Well, it’s Friday. Nice.

You made it through the week… which is awesome. But that means we’re one week closer to the start of the Cross season.


It’s sneaking up on us quickly!

So, what to do today…

Well, it depends on what you’re doing this weekend.

Some of ya’all are still racing, and if that’s the case, and you’ve got an event on Saturday, today you’re doing…

Ignition – 

You’re going to be doing a series of short, hard sprints midway through a 1 1/2 – 2 hour ride, so give some thought to where you can do these effectively.

A flat, straight, low-traffic section of road or trail 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 an easy, relaxed 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 from a standing start.

8 sprints, 7 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget a minimum of 20 minutes for the spin/ride back home.

Put your feet up, relax, and get ready for the next day’s race.

Not racing this weekend?


Today, you get to do…

a bit of running.

First of all, read this.

Make sense? I hope so!

You’re going to do that. If you did the running workout last week, today you push things out just a little bit longer, but the same principles hold true.

Check yourself before you wreck yourself.


You’re right.

That’s a theme around here.

Have fun!


~ by crosssports on July 26, 2013.

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