The Cyclocross Workout Of The Day for Thursday, 9.18.14. “Something like…”
Howdy folks,
Hey… you know what?
We’ve been doing an awful lot of big-gear churning, sustained high-output type work the last several weeks.
It’s time to change that up a bit, and have a go at something that gets the legs moving quickly.
Something like…
Spin Ups –
Get on your bike and warm the legs up, 10-20 minutes.
After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.
Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.
Get out of the saddle and sprint.
Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.
Still out of the saddle, spin that gear up until…
…your leg speed gets to the point where it’s hard to maintain.
Sit down and keep it going until you are totally spun-out.
We’re talking fast legs. Can’t turn ‘em over any faster fast.
Think Road-Runner fast…
– Repeat x3-5
Recover for 5 minutes, rolling around at a leisurely pace.
– Go again, same thing.
Recover, then repeat as time and fitness allow.
Shoot for 3-5 sets of 3-5.
Recover on the bike for another 10-20 minutes, then go home. Yer’ done.
Have fun!
M
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