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The Cyclocross Workout Of The Day for Saturday, 9.21.13. – “Deddisc”

Howdy folks,

Yay! Back, finally!
Once again, apologies for the lack of posting this week. Interbike is many things, conducive to productivity? Not one of them.

How was the show?
Pretty OK.

Lots of Cyclocross stuff. Nothing really groundbreaking, but lots of incremental improvement.

Cantilever brakes are d-e-a-d. Period.

Upright_Memorials007

It’s just a matter of time before they disappear entirely from the race scene.

Got an expensive cantilever Cross bike?

I hope you like it, and don’t have any plans to sell it, ’cause it’s value on the used market is, well….

It ain’t got one.

I’ve talked to a couple of pro Cross riders who have switched to Disc brakes this season almost entirely because they couldn’t get anyone to pay real money for their bikes from last season. No discs? People no want.

This is the rare case of the weekend warrior class driving the industry and the pro racers forward on the technology front.

Pretty cool.

Unfortunately, it also means my own old bikes are now pretty much worthless.

Yikes.

Speaking of yikes, there’s some racing going on this weekend.

Nice.

If you’re racing today, Saturday, you know what your workout is today, eh?

You’re…

Racing!

Not racing today? Racing tomorrow?

Nice.

For you, then, today is all about…

 

Ignition! – 

 

 

ignition-diagram

You’re going to be doing a series of short, hard sprints midway through a 1 1/2 hour ride, so give some thought to where you can do these effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

Even better if it’s about a :45 minute ride away; that will make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for  45 minutes or so, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

Begin each sprint from a near standstill.

Barely rolling, coasting along at a very low speed, then…

BANG!

almost a start effort, but not quite.

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 minutes for the spin/ride back home.

Put your feet up, relax, and get ready for the tomorrow’s race.

Have fun!

M

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~ by crosssports on September 21, 2013.

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