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…
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
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