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The Cyclocross Workout Of The Day for Saturday, 11.1.14. “Lord Of The Cans”

Howdy folks,

Wow… did you catch the finish of the Koppenberg Cross this morning?

Great to see the kids catching up with – and taking it to – the big-name veterans of the sport!

I won’t say anything more so as to not spoil it for those who haven’t seen it yet, but… one heck of a race.

Look for a link to the race vid here as soon as it’s available online.

For now, on with the workout!

Racing tomorrow?

I bet you are.

So, today? Today you get…

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.

Enjoy!

M

 

**********

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Thanks for following my blog!

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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.

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~ by crosssports on November 1, 2014.

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