Crosssports's Weblog

Howdy folks,

Hey… It’s Sunday. Go do this…

Go race!

Stuck for a warmup before your race?

Why not try…

The RSWO – 

– Get on trainer. Spin for about 5 minutes.

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle, for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5-10 minute effort at your 2×20 output level (5 minutes or less as a warm up, 10 minutes as an opener.)

Repeat the entire sequence (Usually minus the 2nd 5-10 minute effort.)

Have fun!

M

~ by crosssports on October 27, 2013.

Posted in Cyclocross, Intervals, The Workout Of The Day
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