The Cyclocross Workout Of The Day for Friday, 11.21.13. “Sho Nuff”

Howdy folks,

Are you ready to race this weekend?




Sho’ Nuff!

Right on.

Let’s do this thing.

Big thing to remember: what you do the day before the race goes a long, long ways towards determining your results at the race.

I blow this aspect of things all. the. time.


My #1 completely avoidable mistake?

I pretty much never get enough sleep.

It’s a problem.

I honestly couldn’t even guess how many races I’ve lined up for with 4 hours of sleep – or less – in the bank from the night before.

Not good at all.

So, racing Saturday?

Get some damn sleep tonight, OK?

Before that, though?

Gotta’ open those legs up so you’re ready for action tomorrow.

You know what that mean, right?

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?


Spin out the legs, then go home and rest.

You’re ready to race.

Now go get some sleep, damnit!



~ by crosssports on November 21, 2013.

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