The Cyclocross Workout Of The Day for Thursday, 10.31.13. “Peg Leg”
Howdy folks,
Ever had one of those days?
Yeah, I bet you have!
I definitely had one today. Blech.
I’m taking tomorrow off the bike, and if you’re feeling like you were standing where this camera was placed, maybe you should too!
If you’re feeling spry, though?
Today you get to do some work on your leg speed.
This time of the season, not only are people starting to come apart at the seams from fatigue, even those who aren’t are starting to get a bit wooden-legged…
…from all the big gear slogging out on the courses and in practice.
The antidote?
Spin Ups –
Get on your bike and warm your legs up, 10-20 minutes.
After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.
Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.
Get out of the saddle and sprint.
Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.
Still out of the saddle, spin that gear up until…
…your leg speed gets to the point where it’s hard to maintain.
Sit down and keep it going until you are totally spun-out.
We’re talking fast legs. Can’t turn ‘em over any faster fast.
Think Road-Runner fast…
– Repeat x3-5
Recover for 5 minutes, rolling around at a leisurely pace.
– Go again, same thing.
Recover, then repeat as time and fitness allow.
Shoot for 3-5 sets of 3-5.
Recover on the bike for another 10-20 minutes, then go home, and get ready for the weekend.
Have fun!
M
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