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The Cyclocross Workout Of The Day for Sunday, 12.15.13. “The Weight”

Howdy folks,

Holy crap.

If you’re local to me, today is it.

Last day of the season.

Wow.

Congrats. You made it.

So, hey?

Racing today?

Leave it all on the table. Race yer ass off.

We’ll talk a bunch about end of season stuff in the next few days.

…and if you’re still racing? DOing Nationals, maybe?
No sweat.

Got ‘ya covered.

Disregard all that other stuff, you’ve still got work to do.

Today, though?

Last race.

So, hell… warm up well for this sucker, eh?

Try 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

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~ by crosssports on December 15, 2013.

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