The Cyclocross Workout Of The Day for Friday, 12.4.15. “Except when they don’t…”
Howdy folks,
Man, I love Fridays. Except when they don’t feel like Fridays, like today.
Somehow, it feels like it’s Monday today. With no racing this weekend – for the first time in forever – and being self employed, the next couple of days are looking like just two more days in the work week.
Blecch.
It’s stuff like this that makes me want to get back on the bike, to hell with the rest period I told myself I was gong to take.
But… no.
I’m off the bike for a couple of weeks, because even if it kills me, mentally, it’s good for my body.
It needs to recover.
What I should be doing this weekend is getting out to the Methow Valley for some skate skiing. Anybody got some skis they need to get rid of? 🙂
Well, that ain’t in the cards (for this weekend at least) but I will be hitting the weight room, and getting in a bunch of mat time at the BJJ Academy.
Training type stuff that ain’t cycling.
If you’re done racing for the season, I would suggest you do something similar.
It’ll be good for you.
What’s that you say? You are racing this weekend?
You’re racing tomorrow?
Nice.
Today you’re doing…
Ignition –
You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.
A flat, straight, low-traffic section of road is what you’re looking for.
It would be great if it’s about a :45 minute ride away; that would make things nice and simple.
Hop on your bike and roll out the door.
Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.
You’re now going to do a series of Hard out of the saddle sprints.
How hard?
Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.
You aren’t sprinting to failure here, and you aren’t doing a max power test.
Don’t overdo it, you’re trying to open your legs, not destroy them.
Make sense?
10 sprints, 10 seconds each.
1 minute between each sprint.
After the last sprint, roll back home spinning easily to recover.
Budget at least 15 – 20 minutes for the spin/ride back home.
when you get home, put your feet up and relax.
For some folks, this isn’t quite enough to get their legs open and ready the day before the race – or at least it doesn’t feel like it’s enough – and the importance of “feeling” ready can’t really be overestimated.
If you’re part of this club (I am) add a 10-minute effort at right about your 2×20 output level before you start the sprint sets.
Warm up, 10 minute effort, 5 minutes spinning, sprint efforts, spin down, go home.
Have fun!
M
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