The Cyclocross Workout Of The Day for Friday, 12.13.13. “What’s that you say?”

Howdy folks,

I’ve said it before, and I will say it again…


…but hey, who doesn’t?

So, it’s Friday – awesome – and some of us are gearing up for some racing this weekend.

Sound like you?

Racing on Saturday?

Guess what?

You’re doing…

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. make ‘em count.

… spin out the legs, go home, and get ready for tomorrow’s race.

Racing on Sunday but not Saturday this weekend? Not racing at all this week?

Guess what?

You’re taking today completely off!



Have fun!



~ by crosssports on December 13, 2013.

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