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The #Cyclocross Workout Of The Day for Friday, 8.30.13. “Hello Zombie”

Howdy folks,

Well, this one is going up late again.

Yikes. What a crazy damn week. My apologies, will do my damndest to get back to a “late the night before” posting schedule.

But, hey… you get what you pay for, eh?

(My sleep cycle has been paying for something, I tell ya!)

 

hello-zombie

 

anyways we made it to Friday! Yay!

Some of you will be racing this weekend (maybe Monday?) and we’ll definitely be talking about that in the next couple of posts.

For those of you that aren’t racing this weekend?

This might just be the very last chance to get in some long miles before the season starts.

Might be a good idea to do so.

Get ’em in the bank while you can.

Unless you’re a Euro-pro who can take a mid-season, mid-week trip to Mallorca  for some long endurance rides!

mallorca

 

So, long rides this weekend? Race on Monday?

Sounds like we should do something light today.

How about some…

Spin Ups –

Get on your bike and warm your legs up, 10-20 minutes.

After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

Begin each 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.

Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.

Still out of the saddle, spin that gear up until…

…your leg speed gets to the point where it’s hard to maintain.

Sit down and keep it going until you are totally spun-out.

We’re talking  fast legs. Can’t turn ‘em over any faster fast.

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.

Recover on the bike for another 10-20 minutes, then go home, and get ready for the weekend.

 

Have fun!

M

 

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~ by crosssports on August 30, 2013.

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