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The Cyclocross Workout Of The Day for Wednesday, 10.28.15. “Hit It And Quit It”

Howdy folks,

I’m going to sound like a broken record here, but did you watch the Moto GP action this past weekend? If you haven’t yet, you should.

That, folks, is how you clean somebody out in a corner. Take note! 😉

It’s looking like the rain has finally arrived up here in Seattle, right as we reach the point in the season where people are starting to hit the wall. Lots of racing, reservoirs of road fitness starting to dry up, cold, wet, flu bugs floating around in a fetid fog… yup, it’s just about November.

So, while we’re going to do skills work as usual today, think about keeping it short, fast, and to the point tonight.

Don’t spend all night standing around in the wet. Hit it and quit it.

Wednesday Skills Session 

Warm up for 10 minutes or so.

Some easy dismount/remount practice for about 10 minutes. Work on smooth. 

Next, you’re going to go out and rock your race-pace skills…

Find some moderately flat, moderately technical terrain.

Lay out a short (2 minute or so so…) loop.

Ride it fast.

Do laps on this for the next 15 minutes or so, with a focus on Speed. 

Work on your corner exits. Come out of ‘em fast. Out of the saddle, drill it, back in saddle, repeat at next corner.

Don’t get bogged down, don’t wear your legs out too much. Keep the cadence high and the gearing relatively low, just work on your fast.

Rest for about 5 minutes, then work on your starts.

5 sets of 5, full gas, and when I mean full gas, I’m talking full-on race speed, and make ‘em long enough that you hit that second effort point, where you have spun up, sat down, and now you need to get your ass back up out of the saddle and reaccelerate.

Remember, it’s that second effort that pays off in the race.

Work on that.

That’s it.

Go home, relax, get to bed early tonight.

Have fun!

M

 

 

 

 

 

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~ by crosssports on October 28, 2015.

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