Crosssports's Weblog

Howdy folks,

Well, I don’t know about you, but I’m pretty darn tired.

Check that; I do know about a fair number of you – I’ve seen you out at the races – and whether you admit it or not, some of ya’all are starting to look a bit ragged.

Last week was a double race weekend?

This week is another one?

It’s only October first?!

Yikes.

Maybe you should think about taking today off, or at most going for a short, easy spin.

Seriously.

Rest is important, folks.

Rest and recovery.

Let me say it again: they’re important.

They’re at least as important as what you do when you’re on the bike, but it’s hard for most people to equate “doing nothing” with “doing something proactive to get better.”

I’m here to tell ‘ya, folks; sometimes doing nothing is doing the best thing.

Give some thought to it, ok?

******

What’s that you say?

You don’t need no stinkin’ rest today?

Okey-dokey, today you get…

Spin Ups – 

Get on your bike and warm your legs up, 10-20 minutes.

After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic.

Begin each 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.

Not a power sprint, though. The idea here is to move your legs quickly, not to make the bike go fast.

Still out of the saddle, spin that gear up until…

…your leg speed gets to the point where it’s hard to maintain.

Sit down and keep it going until you are totally spun-out.

We’re talking  fast legs. Can’t turn ‘em over any faster, fast.

Think Road-Runner fast…

Recover for 5 minutes, rolling around at a leisurely pace.

– Go again, same thing.

Recover, then repeat as time and fitness allow.

Shoot for 3-5 sets of  5, or go until your max cadence drops precipitously.

Recover on the bike for another 10-15 minutes, then go home, put your legs up & relax.

Have fun!

M

~ by crosssports on September 30, 2015.

Posted in Cyclocross, Intervals, The Workout Of The Day
Tags: Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, CX practice, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, Cyclocross Practice, cyclocross skills, cyclocross workouts, Fitness, Health, Heart rate, Howy folks, Intervals, Marymoor CX, Marymoor cyclocross, Marymoor practice, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, The Workout Of The Day Tags: Bicycle pedal, wootd, WOTD, XC Racing