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The Cyclocross Workout Of The Day for Wednesday, 10.22.14. “Fast and/or muddy”

Howdy folks,

Well, up here in Seattle, it’s absolutely dumping rain…

Screen Shot 2014-10-22 at 10.48.24 AM

If you come out to the Marymoor Cross practice tonight, we’re going to be working on our mud riding, slip& slide skills.

It’ll be a ton of fun.

If you’re not, or if you’re reading this somewhere else in the world?

You can still have your own…

 

Wednesday Skills Session 

Warm up for 15 minutes or so.

Some easy dismount/remount practice for about 10 minutes. Work on smooth. 

Next, you’re going to go out and rock your race-pace skills…

Find some moderately flat, moderately technical terrain.

Lay out a short (2 minute or so so…) loop.

Ride it fast.

Do laps on this for the next 15 minutes or so, with a focus on Speed. 

Work on your corner exits. Come out of ‘em fast. Out of the saddle, drill it, back in saddle, repeat at next corner.

Don’t get bogged down, don’t wear your legs out too much. Keep the cadence high and the gearing relatively low, just work on your fast.

Rest for about 5 minutes, then work on your starts.

5 sets of 5, full gas, and when I mean full gas, I’m talking full-on race speed, and make ‘em long enough that you hit that second effort point, where you have spun up, sat down, and now you need to get your ass back up out of the saddle and reaccelerate.

Remember, it’s that second effort that pays off in the race.

Work on that.

That’s it.

Go home, relax, get to bed early tonight.

Have fun!

M

 

 

 

**********

Hey there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and as you may have noticed, I’ve recently started asking for folks to chip in a bit if they feel like what they’re getting her is worth something to them.

Honestly, it’s not like I’m trying to get rich off this here thing… or really 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 22, 2014.

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