The Cyclocross Workout Of The Day for Sunday, 9.28.14. “Big Rock Sunday”
Howdy folks,
First of all, big thanks to everyone who came out to the Skills Clinic yesterday, and to the fine folks at Nemesis Racing who hosted it. Everybody made some solid progress on their skills, and given how fast some of the folk were coming in, that’s no small thing!
It’s Sunday, and you’re probably racing, so how about a warm up exercise today?
In particular, how about…
The R.S.W.O. – The Rock Stupid Warm-up and Opener –
First, get everything you need to do before the race done. Sign up, course preview, etc., etc. More questions you probably didn’t even have on the topic of race day routine answered here –
https://crosssports.wordpress.com/2010/09/05/the-workout-of-the-day-for-monday-9-5-10-laborious/
– 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.)
…then go kick some butt in yer race!
Have fun!
M
Crosssports's Weblog 