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The Cyclocross Workout Of The Day for Saturday, 10.17.15. “Newly Canned”

 

Howdy folks,

Well, it’s Saturday… or will be soon, I’m actually getting this one up early, yay!

If you’re racing today, have fun! Kick some A**!

If you’re not, I’m going to assume you are racing tomorrow.

That means today you’re going to do some…

Can Openers – 

modern-can-openers

…newly revised version!

 

Here’s the drill:

– Warm up for 1/2 hour or so, spinning easy with a couple of short bursts thrown in.

– Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard. 2 – 3 of ’em.

– 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 5-6 hard 10 second efforts, ideally on CX type variable terrain, level or slightly uphill.

 – Finish  with 5-6 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. Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. Make ‘em count!

 – spin out the legs, go home, and get ready for the race.

Have fun!

M

 

 

 

 

 

Looking for a coach? Check out…

se

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~ by crosssports on October 16, 2015.

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