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The Cyclocross Workout Of The Day for Friday, 9.30.16. “Ignite This”

Howdy folks,

Well, it’s Friday, and that’s the point in the week where the multitude of different weekend schedules really wreak havoc on my ability to post up a workout that’s good for everyone. Some of you are racing tomorrow, some of you are racing on Sunday, some aren’t racing at all… yeesh. What’s a guy to do?

I’ll take a stab at it.

If you’re racing on Sunday, take today off.

Yup, you heard me. Day off. Try to get to bed early tonight so that you can stomp out some openers early tomorrow and be fully recovered and refreshed for your race the following day.

Speaking of openers, if you’re racing tomorrow, you need to do some of those today.

So how about…

Ignition – 

 

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.

Oh, yeah… if you’re racing Sunday – not Saturday – this week, and you just can’t make yourself take the day off, give this workout a go today. A wee bit of sprint work two days before a race works really well for some folks. You might be one of ’em.

Enjoy!

M

 

 

 

 

 

Hey folks! Go Check out…

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If you think you might just need some more personalized coaching or training!

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~ by crosssports on September 30, 2016.

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