Crosssports's Weblog

Howdy folks,

Before we get started with today’s workout, just a quick word…

By now, you’ve probably heard about the SRAM Hydraulic brake recall.

Word has been coming down through the grapevine that a fair number of folks with these brakes on their bikes are thinking of holding off until season-end to send ’em in, thinking “Hey, I’m not riding in sub-zero insanity, I’ll be fine.”

Don’t.

Flat-out, no BS, I know of several folks who have had total loss of function failures in these brakes in normal “JRA” conditions.

Don’t take a chance on this, even if it means missing your last race of the season.

Send ’em in, get ’em fixed.

It’s just not worth it.

…and on with the workout…

If you’re racing today, you know what to do, eh?

Go race yer ass off.

Not racing today, but racing tomorrow?

Rad.

Get primed for tomorrow by doing Ignition today!

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!

M

~ by crosssports on December 14, 2013.

Posted in Cyclocross
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