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The Cyclocross Workout Of The Day for Sunday, 10.18.15. “Kick Out The Jams”

Howdy folks,

Race day! Yay!

So, you’re racing today.

How about a warmup for today’s workout? How about…

The R.S.W.O. – 

First, get everything you need to do before the race done. Sign up, course preview, etc., etc. Much more race day routine stuff discussed  here .

– Get on trainer. Spin for about 5 minutes.

– 2-3 minutes at your 20 minute output level

– 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.

Repeat The entire sequence (Usually minus the 2nd “20 minute level” effort.)

You’re now ready to kick out the jams.

Enjoy!

M

 

 

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~ by crosssports on October 18, 2015.

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