The Cyclocross Workout Of The Day for Friday, 11.15.13. “Just… no.”
Howdy folks,
Well, you made it to another Friday. Congratulations!
Hopefully you’re not one of the multitude of sick or injured… I keep hearing tales of woe; what the heck is going on this season?
Take better care of yourselves, OK?!?
If you aren’t sick in bed…
or having a limb amputated or something…
(No. Just no. I’m not posting an amputation video, sorry…)
…you’re probably racing this weekend.
If you’re racing on Sunday, take it easy today.
Go for a…
Recovery Spin –
– Get on your bike. Roll out into the street, and just spin around for an hour.
– Really small gear, no hard efforts – heck, no medium effort.
– Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike.
– The idea is to get your body moving, flush the systems out, and speed your recovery.
– Just get out on the road and spin aimlessly. At a certain point, your legs suddenly feel better.
– As soon as that happens, turn around, go home, eat, stretch, and put your legs up.
Relax.
If you’re racing tomorrow?
You guessed it.
Today you’re 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
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