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The Cyclocross Workout Of The Day for Friday, 10.30.15. “The Day Before The Day Before”

Howdy folks,

Well, it’s Friday again.

Geeze… not only is it Friday, but it’s the day before Halloween?

With most folks racing on Sunday, I’m guessing that there will be a pretty high percentage of Halloween celebrations in which CX riders participate occurring this evening.

So, hey… have fun. Try not to overdo it too much.

Have some electrolyte drink ready for your morning hangover.

If you’re up late tonight, try if at all possible to sleep in tomorrow. I’ve said it many times, but what you do today has a big effect on what you’re capable of doing on race day. If you run the batteries dry tonight, you can’t expect them to be full again a day later.

Maybe when you’re in your early twenties you can fake it, but as the rings grow on the tree, it gets harder and harder to bounce back quickly. So do everything you can to help things along.
Stay hydrated. Make yourself get a full helping of sleep, even if you’re out late. Get your race gear packed and prepped today so you don’t have to do it tomorrow.

Stuff like that.

If you’re racing tomorrow?

Well, hopefully you won’t be out burning the midnight oil tonight.

If you can do that, and still race well the next day?

I kinda’ hate you. I remember what that was like.

Vaguely.

Even with your super-human levels of recovery, you still need to do some openers today, how about…

 

The L.B. Opener (or, almost Ignition, but not quite.)

You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

It would be great if it’s about a :45 minute ride away; that would make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, it’s difficult to say without having your data in front of me. You’ll get the hang of it pretty quickly, but you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily. Also not so hard that you’re going to feel this in your legs tomorrow.

Clear as mud?

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it, you’re trying to open your legs, not destroy them.

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 – 20 minutes for the spin/ride back home.

when you get home, put your feet up and relax.

Not racing tomorrow, but racing on Sunday?

Either take today completely off or, for a change of pace, how about doing the workout above?

Some people find that a little bit of sprinting 2 days before a race really helps them come race-day.

You might be one of them. Give it a try and find out.

Enjoy!

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.

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~ by crosssports on October 30, 2015.

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