The Cyclocross Workout Of The Day for Friday, 8.2.13. “Easy Can”

Howdy folks,

My apologies for not getting this up last night. “Technical difficulties,” IE – “my aging computer crashed on me half way through writing the post, and it was already 2 am, and I fell asleep waiting for it to re-boot” interfered.


Anyways, here we are, and damn if it isn’t Friday already. Yay! Can you believe it? One week closer to the cross races!

Many of us are still working on the last remnant of the road & Mtb season, though, and if you’ve got a race tomorrow, today you should go out and do some…

Can Openers –  


Here’s the drill:

– Warm up for 1/2 hour or so.

– Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard.

– Back off and spin for 5 minutes.

– Follow with 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.

– Spin for several minutes.

– Follow with 5-6 full gas sprint efforts on a straight section of paved road, level or slightly uphill.

Do half of these from a near standstill, and for 1/2 of them, get going at a pretty good clip before you start the sprint.

… spin out the legs, go home, and get ready for the race.

Even if you aren’t racing tomorrow, you might give these a shot.

It’s important to get your day-before-race openers routine dialed in. Before the racing starts, you want to have a good idea of just how much work you need to do the day before in order to prime the pumps for a peak performance on race day.

The goal with your openers is to do just enough work to prepare your body for the next day’s efforts, while being absolutely certain that you don’t leave any of your performance out on the road the day before.

How do you figure out how much to do?

Practice, trial & error, and note-taking.

Do your openers, keep track of exactly what you do, and then keep track of the results the next day.

Trust me, the effort will be worth it.


Wait, what?

Even after that speech you still don’t want to take a trial run at your Openers?

You say that your legs are totally dead from yesterday’s running workout?


That’s pretty legit.

Today, you get the…

Easy Rider –

Hop on your bike. Spin around a flat, easy circuit for an hour or two.

No sharp or hard efforts, just take it slow and easy.

Enjoy the day.

Stop to smell the flowers and stretch at some point during the ride, maybe about 1/2 way through.

It’s a nice, easy ride, got it?




~ by crosssports on August 2, 2013.

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