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The Workout Of The Day for Wednesday, 7.31.13. “Log Roll”

Howdy folks,

Big thanks to all of ya’all who came out to the CX clinic last night. Good fun, and great progress made by most everyone. Pretty darn cool.

I’m looking forward to doing it again, and hope to see even more of you out there next time.

If you didn’t make it out, never fear. More clinics coming soon

I’ll also work up a blog piece on some of the little tricks we covered last night. Look for it soon.

Today, though?

If you’re hoping to do some work on your Cyclocross skills, take a gander at last Wednesday’s post on remounts, and then head on out there and practice away!

Not planning on skills work today?

Want to get some riding in?

Legs feeling like logs after yesterday’s 2×20?

Yup.

Got a good one for you.

Today, take a shot at some…

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 x3-5

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.

Spin out your legs, go home, relax.

Have fun!

M

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~ by crosssports on July 30, 2013.

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