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The Cyclocross Workout Of The Day for Saturday, 10.31.15. “Scary Openers”

Howdy folks,

Happy Halloween!

 

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It’s absolutely dumping rain up here in Seattle, which – believe it or not – has been a rare thing the last couple of cross seasons.

My guess is there are going to be a lot of folks looking for something to do inside on the trainer for openers today.

How about…

The R.S.W.O. – 

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– Get on trainer. Spin for 10 minutes or so.

– 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.

– Out of the saddle, sprint for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

– 5-10 minute effort at your 2×20 output level.

Repeat the entire sequence, typically minus the second 2×10 level effort.

– Spin until your legs are feeling loose, then call it a day.

If you’re racing today, you can do an abbreviated version of this same workout as a warm-up. Drop the 2×20 level efforts, or cut the duration of them way down, and have at it. Works well, and has become a favorite of a lot of people I’ve given it to.

Happy Halloween!

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?!

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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!

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~ by crosssports on October 31, 2015.

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