The Cyclocross Workout Of The Day for Friday, 9.27.13. “Rollin’, Blazin’ “

Howdy folks,

Sorry these things have been going up morning-of rather than night-before the last couple of days. It’s been a crazy week, and something had to slide on the schedule. I’m trying to rearrange things so I can start cranking these out in the evening again…

So, Hey, nice… it’s Friday.

Are you racing on Sunday?

If you are, this might just be a good time to…

Take the day completely off.

That’s what I’ve got scheduled for several of the folks I coach.

Rest, recharge, and re-set for the weekend, so you can roll into the race on Sunday with guns a-blazin’



Sometimes the best thing you can do for your race performance is, well… nothing.

Maybe today you can zen-out and improve through nothingness, eh?

Then again, maybe you’re racing tomorrow.

If that’s the case, you should probably get on the bike today.

No, you should definitely get on the bike today.

How about some…

Can Openers…

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 a 10-15 minute effort at AT level, or CP60, or “I could talk to you if I had to, but I don’t want to” level.

Spin for several minutes….

Follow with a couple more of those short attacking efforts,  30 seconds, pretty damn hard.

Spin for a couple of minutes…

Finish 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?


You’re done.

Spin out the legs, then go home and rest.

You’re ready to race tomorrow.

Have fun!


~ by crosssports on September 27, 2013.

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