The Cyclocross Workout Of The Day for Saturday, 11.7.15. “Canned Response”
Howdy folks,
Well, if you’re reading this today – Saturday – it’s a pretty safe bet that you aren’t racing today, eh?
If you aren’t racing at all this weekend – and as we’ve talked about the last couple/few days – maybe try to get some road miles in this weekend. Do some endurance training, it’s tough to come by mid-season, and might really help your cause.
Most of you are probably racing tomorrow, though, which means 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 right about your 2×20 output level, 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
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