The Cyclocross Workout Of The Day for Thursday, 11.21.13. “Belated”

Howdy folks,

Sorry this one is going up so darn late… life interfered big time today.

Before we get started, last night was supposed to be the season finale of the Cyclocross training series at the Marymoor Velodrome.

Was supposed to be.

If we get enough people interested and willing to pay the $10 per session we need to cover our costs, these sessions will continue.

Head on over to our Facebook page and let us know if you’re interested.

Extra-special, big-time thanks to sponsor for underwriting the series this season!


Onward with the workout!

If you’re racing on Saturday, you should take it easy today.

Think about taking the day off, or maybe go for a nice, relaxing…

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.


Racing Sunday?

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.


When you’re finished, go home, eat, relax, recover.

Have fun,


~ by crosssports on November 21, 2013.

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