The Cyclocross Workout Of The Day for Wednesday, 11.2.16. “Free Throw(ing. Up.)”

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 it 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.

Heck, allow me to rephrase that; I can’t keep doing this if I lose money on it.

So, hey… if you feel like you’ve gotten anything of value out of this blog, and you’d like to see it continue, 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.


Thanks for the consideration!

Now on with the workout…




Howdy folks,

Did you get your ballot in yet?



Yeah, me neither… but I’m filling it out as soon as I finish this.

Tonight, though? Tonight we vote for…

Skills – 

(yeah, yeah… I know… I’ve used the joke before, sorry. Just can’t help myself.)

It’s wet again this week, so once again we’re going to keep things brief(ish) and to the point.


Here’s how tonight is going to go…

– Warm up on the bike.

As long as it takes to get loose, you should have a light sweat on when you…

– Stretch.

Active stretching, focus on all the muscles you use getting on & off the bike, but don’t when you’re riding. Go as long as it takes to work everything and get loose.

– Mount & Remount skills. 10-15 minutes.

I would say that you probably don’t need me to blather on any more about this, if it wasn’t for some, uh, notable failures in this area recently (Hi Chris!)

Confidence in your basic skills is good, but overconfidence kills. Small little imperfections in our fundamental skills are something that we can get away with, right up until the point that we don’t. And then we’re on the deck, with a face full of mud.

It doesn’t matter what sport we’re talking about, practicing the fundamentals pays off, and you need to keep doing it as the season wears on, and little bad habits start to creep (back) in.

This stuff is like drilling your free throws in basketball. Doesn’t matter how good you are, or how big a star you are, or how boring it is, you’ve just got to do it…

…or deal with the consequences.

‘Nuff said?

– Technical skills on the bike. 10-15 minutes

Tight turns and off-cambers. As always, work on your entrances and exits from all the technical sections. Pedal, pedal, pedal. Try to pedal througheverything. Keep the gas on, power going through the rear wheel, and you maintain traction.

Work on it. Lots more on the bike handling topic in earlier posts, enter “Wednesday” in the search box, and you will likely get bored out of your skull with my verbosity…

– Starts. Go as long as it takes to get 5 perfect, full gas starts.

Make it feel like a race start. Get off the mark fast, sit down, shift, go again. Remember, it’s the second effort that gets you the early gap most of the time, not the initial effort off the line. Want to be good at your starts? It’s another free-throw type thing.

– Race simulation. 3 ten minute efforts, 2 minutes recovery between them.

No big complications here. Go really f-ing fast. Try and make these efforts faster and harder than you go in the races. You want to get to the point where your efforts in practice and training are so d**n hard that racing seems like a treat.

Yeah, I know… good luck with that, right?

– Warm down.

Spin out your legs. Take enough time doing this that you feel them unspool and loosen up. Go home, eat, relax.



~ by crosssports on November 2, 2016.

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