The Cyclocross Workout Of The Day for Friday, 11.13.15. “Open For The Weekend”
Howdy folks,
It’s Friday!
Yay!
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!
M
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