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The Cyclocross Workout Of The Day for Wednesday, 11.20.13. “Fast poll”

Howdy folks,

In years past, right about now we would be having discussions about how close it was to Nationals,  and that ti was time to start thinking about them. When/how are you going to taper, don’t dig yourself a hole… blahblahblah.

Not so much these days.

US Nationals in January, just like the rest of the world.

Loooooong way to go until we get there.

Seems like lots of folks aren’t too happy about this.

How about you?

Regardless of how you feel about this, there’s an awful lot of season still to go.

It’s important to start thinking about keeping a little bit in the tank, especially if you’re heading out to Nationals in January.

Think about taking a couple/few days off right about now.

No?

OK.

We’ll at least keep it light and fast today as we do our…

Wednesday Skills Session 

Warm up for 15 minutes or so.

Some easy dismount/remount practice for about 10 minutes. Work on smooth. 

Next, you’re going to go out and rock your race-pace skills…

Find some moderately flat, moderately technical terrain.

Lay out a short (2 minute or so so…) loop.

Ride it fast.

Do laps on this for the next 15 minutes or so, with a focus on Speed. 

Work on your corner exits. Come out of ‘em fast. Out of the saddle, drill it, back in saddle, repeat at next corner.

Don’t get bogged down, don’t wear your legs out too much. Keep the cadence high and the gearing relatively low, just work on your fast.

You definitely want the dial pegged to “Cheetah”, OK?

Rest for about 5 minutes, then work on your starts.

5 sets of 5, full gas, and when I mean full gas, I’m talking full-on race speed, and make ‘em long enough that you hit that second effort point, where you have spun up, sat down, and now you need to get your ass back up out of the saddle and reaccelerate.

Remember, it’s that second effort that pays off in the race.

Work on that.

That’s it.

Go home, relax, get to bed early tonight.

Have fun!

M

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~ by crosssports on November 20, 2013.

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