The Cyclocross Workout Of The Day for Saturday, 10.4.14. “Excellent bit ‘o kit”

Howdy folks,

Well, after the verbosity of the last couple of days, I’m going to keep things short today.

The assumption here is that you’re racing tomorrow. If you’re not, never fear; do today’s workout anyways, and tomorrow I’ll hit you with something that’s challenging enough to just maybe wish you had decided to do that race!

That’s tomorrow, though.

Today we’re doing…

Can Openers –

– Warm up for 1/2 hour or so.

– Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard.

– Back off and spin for 5 minutes.

– Follow with 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.

– Spin for several minutes.

– Follow with 5-6 full gas start efforts on a straight section of paved road, level or slightly uphill.

You want to begin these from a dead stop, with one foot unclipped.

Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. make ‘em count.

… spin out the legs, go home, and get ready for the race.



~ by crosssports on October 4, 2014.

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