The Cyclocross Workout Of The Day for Friday, 11.13.15. “Open For The Weekend”

Howdy folks,

It’s Friday!


This weekend brings UCI Cyclocross racing to the Seattle area, with the Subaru Cyclocross Cup going down in Steilacoom on Saturday and Sunday. If you’re in the area, come on down. Even if you aren’t racing yourself, it’s the only opportunity you’ll get to watch some of the best riders in the country race locally this year. We do the grassroots stuff right up here, but we don’t see the top guys and gals very often! Don’t miss it!

So… you’re racing tomorrow.

What should you be doing today?

How about some…

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 AT level, or CP30, 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.

Not racing tomorrow, but racing on Sunday?

Take it easy today. Go for an easy spin or take the day off completely. Openers tomorrow!

Not racing at all this weekend?
If that’s the case, hopefully you’re taking advantage of the free weekend to either get some serious rest and recovery in, or get some long saddle time in.

Either way, you should probably take it easy today as well. Tomorrow is going to be a long, hard day or an easy, restful one. If it’s going to be a restful weekend for you, get a start on that today. If you’re going to be hitting it hard tomorrow, well… rest up today so you can really do it right tomorrow.

Have fun!


Hey there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and as you may have noticed, I’ve recently started asking for folks to chip in a bit if they feel like what they’re getting her is worth something to them.

Honestly, it’s not like I’m trying to get rich off this here thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.

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.


~ by crosssports on November 13, 2015.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: