The Cyclocross Workout Of The Day for Thursday, 9.12.13. “Weepy sentimentalism”

Howdy folks,

Well, we made it through another 9/11.

As a native New Yorker, that’s always a long damn day for me.

Probably a big part of why I’m writing this at 1:30 in the AM.

Been a long damn day, and never quite got in a groove.

Oh well.

Enough with the weepy sentimentalism… how about some Cyclocross talk?

It’s Thursday. There’s a big race this weekend up here in Seattle. It’s on Saturday.

That changes things around for most folks reading this.

Big race on Saturday?

You need to go pretty easy today.

How about doing 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!


cover, then repeat as time and fitness allow. Shoot for 3-5 sets of  3-5.

~ by crosssports on September 12, 2013.

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