Crosssports's Weblog

Howdy folks,

Sorry about the late posting today. I had an early (and long!) morning today, helping a coaching client with his (successful!!) attempt at the hour record at the Jeryy Baker Memorial Velodrome, just outside Seattle.

Congratulations, Aaron! That was one hell of an effort. Hard work paid off big-time.

Woo-hoo!

So, now that it’s late enough that all of you have probably ridden already, what should you have done today?

Something like…

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 fun, and good luck out at the races tomorrow!

M

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

~ by crosssports on October 1, 2016.

Posted in Cyclocross, Intervals, openers, The Workout Of The Day