The Cyclocross Workout Of The Day for Saturday, 10.28.16. “Kitchen Opener”
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Now on with the workout…
If you’re racing on Sunday this week – but not Saturday – today you need to get your openers in.
You guessed it. That means today calls for…
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!
– spin out the legs, go home, and get ready for the race.
Not racing this weekend? Not taking the weekend off to recover from the season’s efforts to date?
Excellent.
Think about getting some long, hard miles in this weekend.
Think about going for a…
Kitchen Sink Ride –
Check out the long form explanation here. In short, though?
Go as long as you can, as hard as you can. The shorter you go, the harder you go.
Goal here is to be pretty much spent when you’re done.
If you can string two days of this sort of work together on a weekend, that’s great stuff… but end of second day, you should feel like you kinda maybe don’t want to wake up and do it again tomorrow.
“Epic” is an overused word, but if you can make these “epic” days? Nailed it.
If you’re racing today, think about getting one of these in tomorrow… you’ll be glad for it later on down the road.
Enjoy!
M
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