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