The Cyclocross Workout Of The Day for Thursday, 12.3.15. “Kinda’ the opposite”
Howdy folks,
Phew… what a morning I had today! Lot’s of people finishing up their cross seasons means lots of debriefing and planning for next season. As promised earlier, we’ll be talking about that type of thing in the near future, but right now, we’re going to assume that you’re still racing, and that you’re following along with the workouts on here.
In which case, you did some big-gear slogging yesterday.
So, today? Today we do a bit of the opposite. We work on our leg speed by doing some…
Spin Ups –
Get on your bike and warm your legs up, 10-20 minutes.
After you’re warm, find a nice, long, flat or slightly downhill section of road with little or no traffic, or if you’re on your trainer, put something loud on your headphones, and make sure a towel is handy to wipe up sweat.
Begin each interval by rolling into it at a moderate speed, in a gear that’s smaller than you would typically use to sprint.
Get out of the saddle and sprint.
Not a power sprint, though.
The idea here is to move your legs quickly, not to make the bike go fast.
Still out of the saddle, spin that gear up until…
…your leg speed gets to the point where it’s hard to maintain.
Sit down and keep it going until you are totally spun-out, should take 10-15 seconds.
We’re talking fast legs. Can’t turn ‘em over any faster fast.
Think Road-Runner fast…
– Repeat x 5 with one minute of recovery between efforts.
Recover for 5 minutes, rolling around at a leisurely pace.
– Go again, same thing.
Recover, then repeat as time and fitness allow.
Shoot for 5 sets of 5, but stop while you still have some legs left!
Remember, save something for the damn race, ok?
Recover on the bike for another 10-20 minutes, then go home (or wipe yourself down), and get ready for the weekend.
Have fun!
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