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The Cyclocross Workout Of The Day for Saturday, 11.5.16. “Open for the tail end of the season”

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.

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Thanks for the consideration!

Now on with the workout…

 

 

Howdy folks,

Hey! It’s Saturday! That means you might just be racing today. If you are, have a blast. For many of you, there aren’t just isn’t that much racing left.

How the heck did that happen? Yeesh, these seasons go by fast!

Of course, for as many of you as there are in the final weeks of the season, there are others with months still left to go.

If you’re one of those, and you’re going to be racing well into January, have you given some thought to when you’re going to take a week off?

You’ll want to do that at some point.

Preferably soon-ish.

Start thinking about it. We’ll talk more on the subject this coming week. Stay tuned…

Not racing today, but racing tomorrow?

Right on.

You’re doing…

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.

Enjoy!

M

 

 

 

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

se

(and, in case you’re wondering…. nope, S.E. doesn’t pay for the plug. I am one of their coaches, though, so if you’d like to work with me as a coach, click on the logo.)

 

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~ by crosssports on November 5, 2016.

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