The Cyclocross Workout Of The Day for Saturday, 12.5.15. “December Canning”
Howdy folks,
Yes, that’s right… it’s Saturday!
If you’ve finished up your cyclocross season recently, I hope you’re having a great day doing something other than riding your bike. I know people are starting to get a bit stir crazy already – wanting to get back on the bike after just a week off – but hold onto your horses. Keep the powder dry for a bit longer. Go ski or something.
If you’re still racing, right on.
Racing today?
Have fun. Kick ass.
Not racing at all this weekend?
Try to get some miles in. We’ll talk more about this tomorrow, but getting a long ride or two in this weekend might be a good idea.
Racing tomorrow?
Bam!
Can Openers –
– 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 practicingfree throws. Make ‘em count!
– spin out the legs, go home, and get ready for the race.
Have fun!
M
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