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The Cyclocross Workout Of The Day for Saturday, 9.26.14. “Skillful Ignition”

Howdy folks,

A quick reminder; I will be leading a Cyclocross Skills Clinic today, 1pm at St Edward Park  just to the North East of Seattle, WA.

Big thanks and a shout-out to the fine folks at Nemesis Racing who are hosting the event!

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We’ll be flogging our skills out on the grassy fields behind the large brick building in the center of the park, and we’ll be doing it for at least two hours.

It’s only $10, so please come on out, I hope to see you there!

If you aren’t local to Seattle, or you aren’t able to make it out, we’ve still got you covered.

The assumption today is that you’re racing tomorrow, and if that’s the case, get 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?

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

 

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~ by crosssports on September 26, 2014.

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