The Cyclocross Workout Of The Day for Saturday, 11.21.15. “Putting the season in the can”
Howdy folks,
It’s a beautiful sunny Saturday up here in the Seattle area as we roll into the very last week of our local cyclocross season.
I can tell from the traffic numbers on here that the season is wrapping up for many (most?) of you out there as well. Congrats! You’ve almost made it through another season!
Stay in touch, and keep checking in. Over the next couple/few weeks, I’ll be posting up a fair bit of content on ways to consolidate the gains you made this season and transfer them into the road/mtb/whatever season. I’ll also be linking up with some of the other coaches at Source Endurance to offer you some different perspectives on training as we head into 2016. Should be fun!
For right now, though?
I’m guessing that a lot of you are racing this weekend. If you’re racing today, you’re probably already out at the course, or on the way.
Good luck, have a blast, kick some a**.
Racing tomorrow, but not today?
Right on.
Time for…
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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