The Cyclocross Workout Of The Day for Friday, 11.7.14. “Like a Plymouth”
Howdy folks,
Holy cow, it’s Friday!
There’s lots of racing going on this weekend, and for many of you, the races kicking off in the next couple of days are pretty high up on your priority list… or so I hear!
So what are we going to do today?
We’re going to do a little bit of work on our leg speed, just to make sure that you can get those blocks of cement attached to your pelvis turning over at a high enough speed to create some semblance of forward motion when the gun goes off come race time.
We’re going to do some…
Spin Ups –
Get on your bike and warm your legs up, 10-20 minutes.
After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.
Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.
Get out of the saddle and sprint.
Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.
Still out of the saddle, spin that gear up until…
…your leg speed gets to the point where it’s hard to maintain.
Sit down and keep it going until you are totally spun-out.
We’re talking fast legs. Can’t turn ‘em over any faster fast.
Think Road-Runner fast…
…or, if you prefer,
– Repeat x3-5
Recover for 5 minutes, rolling around at a leisurely pace.
– Go again, same thing.
Recover, then repeat as time and fitness allow.
Shoot for 3-5 sets of 3-5.
Recover on the bike for another 10-20 minutes, then go home, and get ready for the weekend.
Have fun!
M
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