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The Cyclocross Workout Of The Day for Saturday, 10.11.14. “Ignition System”

Howdy folks!

Well, heck. It’s Saturday already!

If you’re racing today, I’m guessing you have a pretty good idea what’s on the agenda for today, eh?

If you’re racing tomorrow, though?

Today it’s…

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

 

 

So, hey…

I’m going to do something I don’t feel super great about, and that’s… well…

I’m going to beg ya’all for a little bit of your hard-earned money.

Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.

In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.

Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.

 

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~ by crosssports on October 11, 2014.

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