Advertisements
 
 

The Cyclocross Workout Of The Day for Saturday, 10.22.16. “Insert Canned Joke Here”

Howdy folks,

Saturday! Race day for a lot of you. If you’re out there racing, enjoy. If you aren’t racing today, odds are you will be tomorrow, so today you’re doing…

 

Can Openers – 

 

zyliss-20362-lock-n-lift-manual-can-opener

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!

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

Not racing at all this weekend?

Cool. Might just be that you’re taking some much needed rest, which is a good thing.

If you’re not resting, though, maybe think about getting out there for a long road ride this weekend. Getting some endurance miles in this time of year ain’t a bad thing, especially if you’ll be racing clear into January.

Think about it anyways!

 

Enjoy!

M

 

Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s the time of the season where I’ve got to pay the bills to keep this thing going.

I’m not trying to get rich off this thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose money doing this!

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.

btn_donateCC_LG

Thanks for the consideration!

Advertisements

~ by crosssports on October 22, 2016.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: