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The Cyclocross Workout Of The Day for Saturday, 10.19.13. “RusCanOp”

Howdy folks,

Well, gee… it’s Saturday.

That means that a whole bunch of ya’all are racing today.

If that’s you, hey – go race. Have fun. Crush it.

Not racing today? Racing tomorrow?

Sweet.

Today you set the stage for tomorrow’s race by doing some…

Can Openers! 

Can-opener (1)

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 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.

Spin for several minutes.

Follow 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.

Spin out the legs, then go home and rest.

You’re ready to race.

Have fun!

M

 

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~ by crosssports on October 19, 2013.

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