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The Cyclocross Workout Of The Day for Wednesday, 11.5.14. “Vote for Skillz”

Howdy folks,

It’s the fifth of November, and today we vote for…

Skills Night!

i vomited

Right off the bat, if you feel like you haven’t gotten the basics we’ve been working on lately flat straight wired?

Keep at it.

Try not to get ahead of yourself.

Keep things as simple as you can, and work on getting faster by getting better. Smoother.

Feeling pretty darn good about your skills, though?

OK.

Nice.

Work on your remounts, work on your dismounts.

Start slow, then get fast.

Er.

Ish.

Pay special attention to your  remounts at speed.

Accelerate coming out of barrier sections.

You want to get to the point where you can come out of a barrier section faster than you went into it.

Don’t be afraid to take a few steps to get back up to speed before you get back on your bike.

Remember, it’s not how fast you get on your bike, it’s how fast you get going on your bike.

Far too many people are so concerned with getting back on the bike quickly, that they totally forget about being fast.

Work on accelerating through the barriers, and running into your remount.

Make sense?

Remember, smooth = fast.

Here’s how tonight is going to go…

– Warm up on the bike.

As long as it takes to get loose, you should have a light sweat on when you…

– Stretch.

Active stretching, focus on all the muscles you use getting on & off the bike, but don’t when you’re riding. Go as long as it takes to work everything and get loose.

– Mount & Remount skills. 10-15 minutes.

You probably don’t need me to blather on any more about this. Check out the last couple of Wednesday’s posts if you’re new to the blog…

– Technical skills on the bike. 10-15 minutes

Tight turns and off-cambers. As always, work on your entrances and exits from all the technical sections. Pedal, pedal, pedal. Try to pedal througheverything. Keep the gas on, power going through the rear wheel, and you maintain traction.

Work on it. Lots more on the bike handling topic in earlier posts, enter “Wednesday” in the search box, and you will likely get bored out of your skull with my verbosity…

– Starts. Go as long as it takes to get 5 perfect, full gas sprints.

Make it feel like a race start. Get off the mark fast, sit down, shift, go again. Remember, it’s the second effort that gets you the early gap most of the time…

– Race simulation. 3 ten minute efforts, 2 minutes recovery between them.

No big complications here. Go really f-ing fast. Try and make these efforts faster and harder than you go in the races. You want to get to the point where your efforts in practice and training are so d**n hard that racing seems like a treat.

Yeah, I know… good luck with that, right?

– Warm down.

Spin out your legs. Take enough time doing this that you feel them unspool and loosen up. Go home, eat, relax.

G’night,

M

 

**********

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~ by crosssports on November 5, 2014.

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