The Cyclocross Workout Of The Day for Saturday, 10.31.15. “Scary Openers”
Howdy folks,
Happy Halloween!
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. –
– 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
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