The Cyclocross Workout Of The Day for Sunday, 9.29.13. “Wrath of God type Stuff”

Howdy folks,

Holy hell, it’s absolutely dumping  up here in Seattle.

Some real wrath of God type stuff.


I literally don’t think I’ve ever seen it rain here as hard as it did today. I opened the front door once today, and when I did, I was completely soaked and standing in a puddle by the time I could close the door.


Now we get to race in this.

Kinda nuts.

But kinda cool.

Full Conditions, as we used to say back in my climbing days.

So, hey… if you too are racing in this stuff, think about modifying your routine a bit today.

If you can, warm up at home, inside, before you head out to the race.

Get open on your trainer, then kit up and head to the race, ready to go when you get there.

Rain pants & rain jacket over your race kit, booties over your shoes, roll a couple of  preview laps, then back to the car with the heater blasting.

Roll to the line just in time for your race to start.

Nod to the shivering folks on the trainers as you pass.

What should you do on the trainer before you head to the race, you ask?

How about…


The RSWO – The Rock Stupid Warm up & Opener:





– 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 (5 minutes or less as a warm up, 10 minutes as an opener.)

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

Have fun!



~ by crosssports on September 29, 2013.

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