Crosssports's Weblog

Howdy folks,

Well, it’s that time of year.

It’s pretty damn late in the season, and for most folks there are only a couple of races left.

It’s getting pretty hard to keep going, and lots of engines are running on fumes.

David Lindley rips on this vid, doesn’t he?

Speaking of ripping (and to get to the point of today’s workout…)

I’ve been finding that several of my clients are responding well to a change-up in their race-day routine.

Specifically, at this point in the season, they’re warming up just a little bit more intensely than they have previously.

Lots of people are  pretty much adapted to dieseling along through the races at this late stage in the game, and while they’re killing it the last half of the race, they’re just a little bit slow off the line.

So, if that sounds like you, hit it a little bit harder in your warmup today.

Heck, maybe do the…

R.S.W.O. – 

– Get on trainer. Spin for about 5 minutes.

– 2-3 minutes at your 20 minute output level

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle, for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

Repeat The entire sequence (Usually minus the 2nd “20 minute level” effort.)

Enjoy!

M

~ by crosssports on December 1, 2013.

Posted in Cyclocross, Intervals, The Workout Of The Day
Tags: Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, CX practice, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, Cyclocross Practice, cyclocross skills, Fitness, Health, Heart rate, Howy folks, Intervals, Marymoor CX, Marymoor cyclocross, Marymoor practice, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, The Workout Of The Day Tags: Bicycle pedal, wootd, WOTD, XC Racing