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The Cyclocross Workout Of The Day for Saturday, 10.26.13. “点火”

Howdy folks,

Well, heck… many of you are probably out racing today.

Nice.

Go race! Enjoy yourselves!

If you’re not racing today, you’re probably racing tomorrow, eh?

Got just the thing to get you pumped, primed, and ready to go.

Been around here for awhile?

You might just have seen this one coming, it’s…

 

Ignition!

ignition

 

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.

Have fun!
M

 

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~ by crosssports on October 26, 2013.

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