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The Cyclocross Workout Of The Day for Wednesday, 11.9.16. “Welcome to the nightmare”

Howdy folks,

Well…

 

 

We did it.

We put a dangerous con man in the Presidency. God help us all.

Times like these, sometimes the best thing that you can do is get out on the bike and try to ride the angst out of your system.

So that’s what we’re going to do tonight.

It’s skills night, but we’re going to keep it fast, loose, and fun.

It’s the least we can do.

Today’s workout is all about speed…

Go fast today.

Explode out of corners, accelerate up climbs, get out of the saddle and punch it every time you remount your bike after an obstacle.

Leg speed should be high tonight. No slogging a big gear, get the pedals turning over and get up to speed as quickly and emphatically as you can.

Think quick, snappy, dancing on the pedals type behavior. Maybe do everything one gear smaller than you ordinarily would tonight, just to reinforce the idea.

On with the workout!

 – warm up on bike, 10-15 minutes.

– Brief run. 5 minutes, focused on short, quick steps.

– Active stretching, as discussed in previous posts.

– Barrier skills, 10 minutes.

Every time you remount your bike, immediately get out of the saddle and sprint up to speed.

You are remounting with your hands on your hoods, right? If not, you should be. Every time you get back on the bike, butt comes off saddle, and you give ‘er gas. Hard to do this when you’re planted on the tops…

Begin slowly, and gradually up the tempo until you’re going too darn fast, then take it down a notch.

This is your race speed. Just one notch below your absolute max.

You should always be able to do things one notch faster in practice then you ever have to do them in a race.

When you try to get that extra tiny little bit of speed out of the technical sections in a race, you tend to wind up flat on your face.

Falling is always slow.

Get things perfect at race speed, and then move on to…

– Technical skills, 15-20 minutes.

Off cambers, tight turns, wide/fast turns, mud, sand…  whatever you’ve got to work with on your training circuit, have at it.

Remember, speed is everything tonight.

Come out of corners faster than you went into them.

Sprint through the sand & the mud.

Go fast.

– Starts

Full-gas starts from standing, foot on the ground. Just like the beginning of a race.

Each start effort should include a second effort: after you’ve gotten up to speed and settled into the saddle, get your ass back up off of it and hit the gas again. Second effort is the focus!

Go until you get 5 perfect starts in a row.

– Race simulation. 3 x 10 minutes, 2 minute rest between efforts.

Explode out of the corners.

Attack up the climbs.

Go fast.

Got it?

– Warm down.

Go Home. Eat. Recover.

Have fun!

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 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…

 

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~ by crosssports on November 9, 2016.

One Response to “The Cyclocross Workout Of The Day for Wednesday, 11.9.16. “Welcome to the nightmare””

  1. Please keep these post politically unbiased realizing that people who don’t share the same view as you enjoy following your workout blog, some have even donated to keep these great workouts coming.

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