The Cyclocross Workout Of The Day for Sunday, 8.31.14. “First Can”

Howdy folks,

Holy cow.

There’s some racing to be done this weekend, for some of ya’all at least. 

If you happen to be one of the folks racing tomorrow – Labor Day – then today’s workout is an important one.

you need to do enough work to ensure that you’ve primed the pumps for tomorrow’s efforts, but not so much that you empty the tank prematurely.

How do you know how much is the right amount to do?

Well… practice.

You try your openers with slight variations over the course of the season (or seasons…) and keep track of the results. 

Starting with this first race, and today’s…

Can Openers – 

738x687_Changes made to  84 mm 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.

We all know how important starts are in the race, so make ‘em count.

I don’t quit until I nail 5 in a row, but set your own threshold.

Got em’ dialed? Ripped ‘em?


Spin out the legs, then go home and rest.

You’re ready to race.


Not racing this weekend?

Go out and have some fun today. 

Get some good, hard riding in. 

Or think about doing a set of openers today followed by a race simulation-type workout tomorrow so that you can have a dry run at your openers strategy before it really matters.

I’ll be posting up a race simulation workout tomorrow, and trust me, it’s about as hard as any race you’ll ever do.

Stay tuned…


~ by crosssports on August 31, 2014.

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