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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