The Cyclocross Workout Of The Day for Sunday, 9.6.15. “Epic Canning”

Howdy folks,

Yowza! Lots of different schedules colliding this long labor Day weekend. Some people are racing on Monday, some people are racing on Sunday, some people are racing 2 or even 3 days… way too complicated for our brief here on this wee little blog!

We can offer this, though!

Racing on Monday?

Today you’re doing…

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 5-10 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.

Just like a race start. Clip in, go hard until you’re up to speed.

That’s one start.

Do not stop until you get at least 3 – 5  perfect starts in a row, and I mean perfect. No bobbling with the pedal. On, in, and off.

We all know how important starts are in the race, so make ‘em count.

This is the cross equivalent of practicing free throws, practice matters and it makes a difference.

I don’t quit until I nail 5 in a row, but set your own threshold.

Make sense?


Got em’ dialed? Ripped ‘em?

Excellent. You’re done.

Spin out the legs, then go home and rest.

You’re ready for tomorrow’s race.

Not racing at all this weekend?

Right on.

You might think about going for an epic Kitchen Sink ride today, especially if you can follow up with another one tomorrow.

…which would leave you wishing you had Tuesday off as well, so you could spend it recovering in bed.

Sounds nice, eh?



~ by crosssports on September 6, 2015.

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