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The #Cyclocross Workout Of The Day for Saturday, 9.6.13. “Cannily”

Howdy folks,

Daaaaang.

Saturday.

Race season starts tomorrow, like fer reals.

If you’ve been following along, and took yesterday off, you should be rested and rarin’ to go.

You just need to prime the pumps before tomorrow’s race.

Today you need to do some…

Can Openers – 

can-opener_warner

 

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 start efforts on a straight section of paved road, level or slightly uphill.

You want to begin these from a dead stop, with one foot unclipped.

Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws.

We all know how important starts are in the race, so make ’em count.

I don’t quit until I nail 5 in a row, but set your own threshold.

Got em’ dialed? Ripped ’em?

Cool.

Spin out the legs, then go home and rest.

You’re ready to race tomorrow.

Have fun!

M

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~ by crosssports on September 6, 2013.

One Response to “The #Cyclocross Workout Of The Day for Saturday, 9.6.13. “Cannily””

  1. Matt, I’ve been poaching these workouts for a few weeks now…..thanks alot! Super helpful!

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