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The Cyclocross Workout Of The Day for Friday, 10.11.13. “Danger Zone”

Howdy folks,

Wow… It’s Friday again.

Hard to believe. It seems like this week went by in a blaze of a fog of confusion and wackiness.

Felt like I was living inside a sitcom, and not one of the good ones. Like one of those sitcoms that lasts three episodes on some network that’s holding on by the last micron of it’s fingernails before it turns into the infomercial home of the Sham-WOW

Blech.

Fingers crossed not the same for next week, eh?

Hopefully you had the better of it the last few days, and you’re ready to race this weekend.

Or, as we like to say, you’re ready to step in to the danger zone…

…well, to be honest, I never say that. I don’t actually know anyone who does say that, but I was looking for an excuse to post that video. Like you didn’t already know that.

It’s been a rough week. Archer helps 🙂

Onwards!

Are you racing tomorrow?

Yes?

Well alllllright… time for some…

Can Openers!

YatesOpener3

 

 

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?

Cool.

You’re done.

Spin out the legs, then go home and rest.

You’re ready to race tomorrow.

Not racing tomorrow?

Racing on Sunday?

Today might be a good day to take the day off, or you could try 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, and be safe.

M

 

 

 

 

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~ by crosssports on October 11, 2013.

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