Crosssports's Weblog

Howdy folks,

Sunday, Sunday, SUUUUUnday!

Time to go race your bike!

The weather folks are telling us that it’s supposed to get wet up here in Seattle. They said the same thing about today though, and it was sunny and in the 70’s.

So who knows?

But if the weather is crappy, it can make warming up a bit of an issue for many of ya.

What the heck do you do when you’re stuck warming up on the trainer?

Got an option for you.

It’s…

The RSWO – The Rock Stupid Warmup & Opener:

First of all, don’t neglect your course preview.

When in doubt, if you have to, sacrifice some of your warmup to preview the course.

Even if you can’t get quite the warmup that you would like in, it pretty much always pays to get the course preview done & dialed.

Better to be just a little bit less sharp than to hit the deck ’cause you didn’t have that tricky section wired, or notice the hidden root in that crucial curve.

Make sense?

Cool

Time to pull out your trainer and get crackin’…

– Get on trainer. Spin for about 5 minutes.

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle,  for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5-10 minute effort at your 2×20 output level.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort.)

Drink, eat a gel, go race.

Kick ass.

Think Sven-like thoughts today, eh?

…and for f**k’s sake, be careful out there.

Please.

This has been an *insanely* bad season for injuries on the bike, and from what I’m hearing, it continues on into Cross season.

It.Just.Isn’t.Worth.It.

So, please. Rubber side down today, OK?

Have fun,

M

~ by crosssports on September 21, 2013.

Posted in Cyclocross, The Workout Of The Day
Tags: Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, cyclocross skills, Fitness, Health, Heart rate, Howy folks, Intervals, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, The Workout Of The Day Tags: Bicycle pedal, wootd, WOTD, XC Racing