The Cyclocross Workout Of The Day for Saturday, 9.26.15. “I’d Gladly Pay You Tuesday For A Can Opener Today”
Howdy folks,
Yay! Saturday!
I know some of you are out racing today. If you are, you’re probably already out of the house and not reading this. Or reading it after your race.
So I hope it is going/went well, and that you have/had a great race.
Or something like that.
It’s all so confusing…
If you’re not racing today, though?
I’m going to assume you’re racing tomorrow, and that you need to do some prep for tomorrow’s race today.
If so, how about 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?
Cool.
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.
Have fun!
M
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