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The Cyclocross Workout Of The Day for Friday, 11.11.16 “Like a Rock. A whiny, begging rock.”

Howdy folks,

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple of weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

So, once again, thanks to those who have contributed.

As much as I hate to say it, though, the contributions this season are way down compared to the last two years, and I don’t know if I can keep this going unless more people contribute.

Yeah. That sucks. I hate to have to write it, but I just looked at my bank balance, and the bills sitting on my desk, and the paying work that I’m putting off while I sit here writing this, and… well… crap.

So, that’s where we’re at.

I don’t know what the future of the CXWOTD looks like. Maybe there’s a paywall, maybe I try to pursue some corporate sponsorship, maybe I just bag the whole thing, maybe I scale things down and post less often… heck, maybe I just decide that I don’t care what the numbers say, and keep going anyways.

I dunno.

Nothing is going to happen in the short term. At minimum, I’m going to play things out through the end of this season before making any decisions.

Just wanted to let ya’all know what was what.

Thanks!

M

 

Onward with the workout!

It is, of course, Friday. As is usual on Fridays, we need to think about the weekend to come, and the different schedules people have over the next couple of days.

If you’re racing tomorrow, I bet you know what you have to do today.

Yup.

Some kind of openers.

How many of you do your openers on the trainer?

What’s that? You do?

Nice.

Are you doing….

The RSWO – 

(The Rock Simple Warm-up and Opener)

 

dwayne_the_rock_johnson_stat

– Get on trainer. Spin for about 5 minutes.

– 2-3 minutes at your 20 minute output level

– Shift into big ring/largest cog combination.

– Ride 30 seconds in this gear, then shift up one cog.

– Ride 30 seconds in this gear, then shift up one cog.

– Repeat until you hit the hardest gear you’ve got, or can handle.

– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.

– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.

– Full gas sprint, out of the saddle, for 30 seconds.

Back to big/big combo.

– Spin for two minutes.

Repeat The entire sequence

That’ll be guaranteed to have you open and ready for tomorrow!

Enjoy!

M

 

 

Hey there.

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.

btn_donateCC_LG

Thanks for the consideration!

 

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~ by crosssports on November 11, 2016.

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