The Cyclocross Workout Of The Day for Friday, 11.29.13. “Detuned”

Howdy folks,

Happy Black Friday. Hopefully you aren’t stuck in some kind of retail hell today.

If you are, maybe this will lighten the mood…

While the big-time euro pros mostly have this weekend off and are fleeing to warmer climes to get some endurance miles in, if you’re in the US, and your season is still going, you’re probably racing this weekend.

So, racing tomorrow?

You guessed it, today you’re doing…

Can Openers…

h/t  Buzzfeed Food

h/t Buzzfeed Food

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.

Not racing tomorrow, but racing Sunday?

OK, this one is maybe a little bit trickier.

Odds are you probably need to work of a bit of excess food from yesterday, so you’re going to want to do a little bit of work today.

But it’s usually not a great idea to go super hard 2 days before a race.

So, what are you going to do?

Detuned 5’s.

This is actually pretty simple.

First, warm up a bit.

Nothing super intense, just roll around on the bike until your legs start to feel like they’re attached to your body.

By now, you know what your 2×20 output level is, right?

After your legs start to feel like your legs again, you’re going to do 3, 5-minute intervals at your 2×20 pace.

5 minutes of rest between each interval.

Don’t overdo it.

This isn’t like a 2×20, where you’re looking to have your eyes bugging out of your head when you’re done.

You should feel like you’ve got gas in the tank the whole time, and especially when you’re done.

After the 3rd interval, spin out your legs for a bit, until you feel loose.

Don’t forget to get your eight hours of sleep tonight!






~ by crosssports on November 29, 2013.

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