Crosssports's Weblog

Howdy folks,

Saturday! Time to get your gear tight, your head on straight, and get ready to race on Sunday.

Well, that or you’re racing today… in which case, good luck! Have fun, ride hard, don’t forget to have fun!

Racing on Sunday?

Today you’re doing…

Can Openers –

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

Thanks for following my blog!

This thing started off as a lark, but over time it has become a little bit of a monster. There are over 1000 workouts on here! How the hell did that happen?!

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s suddenly the time of the year when the bills come due. I need to ante up if I want to keep the lights on for the page.

Honestly, I’m not trying to get rich off this thing… or even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose money doing this!

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thank you!

~ by crosssports on October 23, 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