The Cyclocross Workout Of The Day for Sunday, 10.12.14. “Like a Rock”
Howdy folks,
Well, it’s Sunday! Time to go race your bike!
It looks like we might finally be getting a wet race up here in Seattle, but given that a bunch of us have been offering sacrifices to various deities in hope of precipitating said precipitation, and that the rain gods are a capricious lot, who knows?
If the weather is crappy though, it can make warming up a bit of an issue, eh?
What the heck do you do when you’re stuck warming up on the trainer?
Got an option for you.
It’s…
The RSWO – The Rock Stupid Warmup & Opener:
First of all, don’t neglect your course preview.
When in doubt – if you have to – sacrifice some of your warmup to preview the course.
Even if you can’t get in quite the warmup that you might like, it pretty much always pays to get the course preview done & dialed.
Especially when it’s getting to be a bit wet out.
Better to be just a wee bit less sharp at the start than to hit the deck ’cause you didn’t have that tricky section wired, or didn’t notice the hidden root in that crucial curve.
Make sense?
Cool
Time to pull out your trainer and get crackin’…
– Get on trainer. Spin for about 5 minutes.
– 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.
– 5 minute effort at your 2×20 output level.
Repeat The entire sequence (Usually minus the 2nd 5 minute effort.)
Drink, eat a gel, go race.
Kick ass.
Have fun!
M
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I’m going to do something I don’t feel super great about, and that’s… well…
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