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The Cyclocross Workout Of The Day for Saturday, 9.10.16. “Cannily opening up”

Howdy folks,

Well, we’re here. First race weekend of the season has arrived!**

Seems like most folks who are racing are racing on Sunday this go-round, so that means that today we’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! Pay particular attention to these if tomorrow is the first race of the year for you, and/or if you haven’t gotten much start practice in so far this season.

Have questions about start technique? Check out this post from earlier in the week. 

– spin out the legs, go home, and get ready for the race.

 

 

Have fun,

M

 

** OK, so not everyone is racing this weekend. If you aren’t, take a look back at the weekend workouts we’ve been doing over the last month or so and pick one! Lots to choose from! Mix and match! Yay!

 

 

 

 

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 10, 2016.

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