The Cyclocross Workout Of The Day for Saturday, 9.12.15. “Flat Can”



Howdy folks,

So… remember that post I wrote yesterday, the one where I was talking about the importance of going for a shake-out ride before the first race?



Glad I did that.

Not the flat. Pretty bummed about that. The ride on the race rig. Glad I did that.

Glad I did it yesterday so I  have time to get a new tire on today.

Oh. Crap.

Guess I need some tires.

Any tire manufacturers out there want to send me some tires? 😉


Hopefully you aren’t finding yourself forced to glue up tires today, and you can devote yourself entirely to preparing for tomorrow’s race by doing some…

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.






Hey! I work for…


Check us out if you’re looking for a cycling coach.

~ by crosssports on September 12, 2015.

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