Crosssports's Weblog

Howdy folks,

So, I think it’s Friday.

I’m not certain, sure doesn’t feel like it. This whole holiday fustercluck screws with my body clock… bet I’m not the only one feeling that way, eh?

If you’ve got the day off today, odds are pretty decent that you’re already out on the bike doing something fun. Or you’re skiing, or something like that.

Nice.

Good damn options for a workout today.

No day off? Day off but feeling a bit taxed?

I feel ya.

(Sooooooo NSFW…)

We’re going to do some short but stout efforts this weekend, so the plan is to treat today almost like the day before a race. If you’re one of the few racing this weekend?

Even better.

How about some…

Ignition (Little L.B. Version) – 

You’re going to be doing a series of short, hard sprints midway through a 1 1/2 – 2 hour ride, so give some thought to where you can do these effectively.

A flat, straight, low-traffic section of road or trail is what you’re looking for.

Even better if it’s about a :45 minute ride away; that will make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at an easy, relaxed pace for  45 minutes – 1 hour, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints from a standing start.

8 sprints, 7 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget a minimum of 20 minutes for the spin/ride back home.

Have fun!

M

~ by crosssports on December 26, 2014.

Posted in Cyclocross, Intervals, The Workout Of The Day
Tags: Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, CX practice, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, Cyclocross Practice, cyclocross skills, cyclocross workouts, Fitness, Health, Heart rate, Howy folks, Intervals, Marymoor CX, Marymoor cyclocross, Marymoor practice, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, The Workout Of The Day Tags: Bicycle pedal, wootd, WOTD, XC Racing