The Cyclocross Workout Of The Day for Saturday, 11.29.14. “rock it up, roll it up, do it all, have a ball”
Howdy folks,
Hey, it’s Saturday, and I haven’t posted to this video in a lame attempt at humor in a long darn time, so…
Since I know ya’all are gonna rock it up, roll it up, do it all, have a ball, and since there’s racing on the agenda for almost everyone tomorrow, today we present you with…
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.
We all know how important starts are in the race, so make ‘em count.
I don’t quit until I nail 5 in a row, but set your own threshold.
Got em’ dialed? Ripped ‘em?
Cool.
Spin out the legs, then go home and rest.
You’re ready to race.
Have fun!
M
**********
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