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The Cyclocross Workout Of The Day for Sunday, 9.4.16. “Opening day of the season”

Howdy folks,

Hey, nice! It’s Sunday!
Wait, nice? That means we need to go back to work tomorrow!

Well, maybe not, eh? It’s Labor Day, and there’s a race tomorrow, at least if you live up in my neck of the woods!

So, if you’re racing tomorrow, that means that today you’re doing…

 

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.

Not racing tomorrow?

Get out on yer darn cross bike and do some riding, or go for a long ride on your road or mountain bike. Might be the last chance for the latter for a good long while!

 

Have fun,

M

What’s that you say? You’d kinda’ like to have a cycling coach help figure this stuff out for you? Check out…

se

 

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~ by crosssports on September 4, 2016.

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