Crosssports's Weblog

Howdy folks,

Well heck… it’s Friday again already.

Wow.

In most parts of the US, the Cross season is at least 1/2 way through, if not even closer to finished than that.

Repeat, Wow.

One of the ways I know the season is getting long in the tooth?

All my gear is starting to get a bit ragged.

I had a tire mysteriously explode on me in the last race (and yeah, I mean EXPLODE!!!! BANG!!!!)

Thankfully, I was able to source some new tires…

Thanks, CyclocrossRacing.com!

Got some gluing to do!

After I do a little bit of riding, that is.

I’m not racing on Saturday (It’s a Sunday race weekend…) but if I was, you know what I would be doing?

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?

Cool.

Spin out the legs, then go home and rest.

You’re ready to race.

Have fun!

M

~ by crosssports on November 1, 2013.

Posted in Cyclocross, Intervals, The Workout Of The Day
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