The Cyclocross Workout Of The Day for Thursday, 10.2.14. “With the radio on”

Howdy folks,

Well, I don’t know about you, but I’m pretty darn tired.

Check that; I do know about a fair number of you – I’ve seen you out at the races – and whether you admit it or not, some of ya’all are starting to look a bit ragged.

If you had a rough day at the races last week, and you’re feeling pretty spent today?

Maybe think about taking today off, or at most going for a short, easy spin.


Rest is important, folks.

As I said to a new client last night, “I think the only big thing we’re going to change in your training is more rest.”

Rest and recovery.

They’re important.

They’re at least important as what you do when you’re on the bike, but it’s hard for most people to reconcile “doing nothing” with “doing something proactive to get better.”

I’m here to tell ‘ya, folks; sometimes doing nothing is doing the best thing.

Give some thought to it, ok?


What’s that you say?

You don’t need no stinkin’ rest today?

Okey-dokey, today you get…


Spin Ups – 

Get on your bike and warm your 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…

Yeah, ok… that vid doesn’t really illustrate the point at all. I just love the song.
More like this –
 – 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, or go until your cadence and/or wattage output drop precipitously.

Recover on the bike for another 10-20 minutes, then go home, put your legs up & relax.

Have fun!



~ by crosssports on October 2, 2014.

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