The Cyclocross Workout Of The Day for Sunday, 11.17.13. “Shark”
Howdy folks,
Well, it’s Sunday.
Go race your bike.
Lot’s of inspiration from the Euros today, with two great races having gone down this weekend.
Yesterday…
…and today?
Not up yet.
But it was pretty great.
I’ll get a link up when it’s available.
Your race today?
Go fast. Have fun.
Try to take a page from Sven in the last couple of races.
Ride smart.
As he has gotten old(er…) Sven has learned to do just enough to win the races.
He figures out the places on the course where he has an advantage, and he bides his time until the attack.
He mails it in on the starts, letting the quick kids ride away early, and diesels up to ’em later.
He’s a freakin’ great white shark on the bike. He’s nowhere to be seen, but you know he’s there, biding his time waiting to strike.
Uhhh… ok, maybe more like this…
Think shark-like thoughts in your own races.
Be smart.
Be patient.
Be decisive.
****
Workout today?
Well, Go Race, obviously.
Not racing today?
If you raced yesterday, go for a nice…
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.
Didn’t race yesterday?
Looking for something a bit more challenging to do today?
Try the…
Slow Roast
Ideally, you would make this a longer ride than most, 2 – 2 1/2 hours. It’s absolutely fine to go shorter, but go as long as you can/are able, up to 2 1/2 hours.
No real warm up effort required. You pretty much hop on the bike and go.
So, hop on the bike.
Ramp up to a level of output that’s approximately 2/3 of your FTP level, or 2/3 of what you’ve been doing your 2×20 Workouts at.
Hold this level for the duration of the ride.
Seriously, you’re looking to average that power level for the whole damn thing.
One twist… do it in a big damn gear.
If you can, you do the whole damn ride one damn gear bigger than you feel comfortable.
Damn it.
Ouch.
When you’re finished, go home, eat, relax, recover.
Have fun,
M
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