The Cyclocross Workout Of The Day for Friday, 9.16.16. – “Trek Into This”

Howdy folks,

Yikes! This is going up late today, sorry about that!

It’s crazy-making time, as I’m trying to get things all sorted so I can minimize nightmares popping up while I’m in Vegas at Interbike next week.

Always more to do than you planned for. Whine, whine, whine…

How about a workout?

Today being Friday, odds are there is some racing to be had this weekend. It seems like most folks are racing on Sundays these days, but there are still some people hitting it hard on Sundays, and even some doing the double this weekend…





So, how about a workout that will fit in pretty nicely no matter what day you’re racing this weekend? How about…


The L.B. 

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, it’s difficult to say without having your data in front of me. You’ll get the hang of it pretty quickly, but 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. Also not so hard that you’re going to feel this in your legs tomorrow.

Clear as mud?

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.

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.

Have fun!








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~ by crosssports on September 16, 2016.

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