The #Cyclocross Workout Of The Day for Sunday, 9.1.13. “Yesterday’s Cans”

Howdy folks,

Well, here we are. Racing start tomorrow (at least in the Seattle area.)

If you’re racing on Labor Day, today you need to do just enough work to make sure your engines are firing on all cylinders tomorrow.

How about doing some…

Can Openers…

can opener

The goal with your openers session(s) 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.

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.

Some people need to do more than others the day before a race, some people less.

Feel tired on race day?

Probably did too much.

Feel like you don’t get rolling until your race is almost over?

Might need to do a bit more work in those openers.

Mix things up a little bit, and see what happens.

Here’s the basics:

– 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 the other half,  ramp up to a pretty good clip before you start the sprint.

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

Not racing on Monday?

Right on.

You should check out Yesterday’s Post.


Have fun!



~ by crosssports on August 31, 2013.

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