The Cyclocross Workout Of The Day for Friday, 10.25.13. “Friday Cube”

Howdy folks,


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So sweet… the weekend is almost here.

You’ve been working for that all week long, right?!

So, hey… don’t blow the race(s!) this weekend by going all agro today, ok?

People are getting burned out left & right this season, and at a rate I haven’t seen in year – at least in my local scene.

If you’re racing Sunday, but not Saturday this week?

Take it easy today.

Go for an easy spin, or take the whole damn day off.


If you’re racing tomorrow?

You can probably guess what’s on tap, right?



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 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?


Spin out the legs, then go home and rest.

You’re ready to race.

Have fun!


~ by crosssports on October 24, 2013.

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