The Cyclocross Workout Of The Day for Sunday, 9.27.15. “The Infernal Machine”

Howdy folks,

Racing today?

Warming up on the trainer?

What should you do when you’re on that damn infernal machine?

How about the…

R.S.W.O. – 


First of all, if you’re doing these as a warmup, don’t neglect your course preview.

When in doubt, if you have to make a choice, sacrifice some of your warmup to get out on the field of play.

Even if you can’t quite get the ideal warm up in, it pretty much always pays to get the course preview done & dialed.

Better to be just a little bit less sharp than to hit the deck ’cause you didn’t have that tricky section wired, or notice the hidden root in that crucial curve.

Make sense?


Time to pull out your trainer and get goin’

– Get on trainer. Spin for about 5 minutes.

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle,  for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5-10 minute effort at your 2×20 output level.

Repeat The entire sequence (Usually minus the 2nd 5-10 minute effort if you’re doing these as a warmup.)

Drink, eat a gel, go race.


Drink, eat some real food, and go relax. Get ready for tomorrow’s race.


Kick ass.




~ by crosssports on September 26, 2015.

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