The Cyclocross Workout Of The Day for Saturday, 11.30.13. “Bad Ignition”

Howdy folks,

Man, I just haven’t been able to get these up the night before lately. My sincere apologies, hope it hasn’t caused too much hassle for you. Have been trying to force-feed myself a better sleep schedule, and that’s forced me to push back the writing to the next day more often than I would like.

I’ll try to do better.

That said, today?

Today, many of you are probably racing (of course…) so, yup…

Go Race!

Racing tomorrow?


Today, you get…

Ignition – 

You’re going to do a series of short, hard sprints midway through a 1 1/2 hour ride, so before you head out on your ride, give some thought to where you can do these effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

Even better if it’s about a :45 minute ride away; that will make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for  1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it,  you’re trying to open your legs, not destroy them.

Make sense?

6 -10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 – 20 minutes for the spin/ride back home.

when you get home, relax and get ready for the next day’s race.

Have fun!


~ by crosssports on November 30, 2013.

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