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The Cyclocross Workout Of The Day for Saturday, 10.15.16. “R.S.W.O. Belated”

Howdy folks,

Race Day!

You’ll need to warm up for your race, so how about an easy to remember, effective warmup routine that’s designed for the trainer? Bonus, this also works really well as a day-before openers session if you’re stuck inside due to bad weather (I’m talking to you, Seattle!)

How about…

The R.S.W.O. – 

– Get on trainer. Spin for about 5 minutes.

– 2-3 minutes at your 20 minute output level

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle, for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

Repeat The entire sequence (Usually minus the 2nd “20 minute level” effort.)

Bam!

Enjoy!

M

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~ by crosssports on October 15, 2016.

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