Crosssports's Weblog

Howdy folks,

Well, gee… it’s the weekend already!

Nice.

Personally, I’m still recovering from the effects of an asthma attack at my race last weekend, so even if you happen to see me out at a race this weekend, It’ll be purely in a spectator role.

Damn those lungs!

You, though?

I’m guessing you’re racing this weekend.

I’m guessing you’re racing on Sunday, which means that today you’re ready for…

Ignition – 

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?

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.

What’s that you say?

You feel like you need a little bit more work than this to fully open your legs the day before a race?

Ho-kay, hotshot… add in a single ten-minute effort at your 2×20 level of output just before your sprint efforts.

Warm up, do the 10 minute effort, recover for a minute or two, jump right into the 10-second intervals.

Just that simple.

Have fun!

M

~ by crosssports on September 20, 2014.

Posted in Cyclocross, Intervals, The Workout Of The Day
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, cyclocross workouts, 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