The Cyclocross Workout Of The Day for Friday, 1.2.15. “Acme Brand”
Howdy folks,
As promised yesterday, today we’re doing a little bit of speed work.
Heck, we’re pretty much doing nothing but speed work this last week as we taper in to nationals.
There will be a couple/few variations on this theme over the last few remaining days of the season, but for right now we’re going to focus on leg speed – not bike speed – and do some…
Spin Ups –
– Get on your bike and warm up with a leisurely spin, 10-20 minutes minimum.
– After you’re warm, find a nice, long, flat or slightly downhill section of road with little to no traffic.
– Begin 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.
– Spin the gear up out of the saddle. When your leg speed gets to the point where it’s hard to maintain, sit down and keep going until you are totally spun-out. We’re talking fast, can’t turn ‘em over any faster…
Think Road-Runner fast…
The goal here isn’t to make the bike go fast, it’s to make your legs go fast.
There’s a difference, eh?
You should do these in a small enough gear that you want to shift up.
Don’t.
– Repeat 3-5 times, a minute or so recovery between reps.
That’s a set.
Recover for 5 minutes, rolling around at a leisurely pace between sets.
– Go again, same thing.
Recover, then repeat as time and fitness allow.
Shoot for 3-5 sets of 3-5, or keep going until your leg speed drops off.
When you’ve completed all your reps, roll on home at a leisurely, relaxed pace. Ideally, take 1/2 hour or so to do this.
Have fun!
M
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