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The Cyclocross Workout Of The Day for Friday, 10.18.13. “Bloody Lamentations”

Howdy folks,

Yay! It’s Friday!

For some inexplicable reason, a bunch of my friends are all kinds of excited to head out and catch the remake of Carrie on it’s opening night, tonight…

Yay, teen revenge fantasies!

But you know what?

If There Will Be Blood this weekend…

It should be the blood of your competitors! Muah-hah-hah-hah-hah-hah-hah!!!

Kidding.

Seriously, kidding, folks.

I mean, you know what is best in life, right?

…but maybe blood is pushing things a bit too far.

The crushing, though?

We can get down with that.

We can also get down with…

Ignition!

ignition-diagram

 

 

 

You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.

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

It would be great if it’s about a :45 minute ride away; that would make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for  1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

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

How hard?

Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it,  you’re trying to open your legs, not destroy them.

Make sense?

6 -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 – 20 minutes for the spin/ride back home.

when you get home, put your feet up and relax.

Get ready to hear the lamentations of…

Well, you know.

Have fun!

M

 

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~ by crosssports on October 18, 2013.

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