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The Cyclocross Workout Of The Day for Wednesday, 11.23.16. “Re-fine”

Howdy folks,

If you’re up in the Seattle area, just a reminder; the Wednesday Night CX training series at the Jerry Baker Memorial Velodrome is done for the year. Thanks to all who came out, and to all who helped out this season. We’ve lost track of how many years this has been going on for, but we plan to continue the run. See you next year.

So, no more skills workouts in our neck of the woods, but that doesn’t mean you can’t work on  some things yourself!

That said, though… this is the last week of racing for a lot of the folks up here in the Seattle Area. Can you believe that?

Wow.

With that in mind,  I’m aiming today’s post at those who will be wrapping things up for the year in a couple of days.

 

Typically on Wednesdays, we do skills work, but let’s face it; if you’re in the last week of the season, you probably aren’t going to learn anything new by cramming in some last-minute work.

What you can do, though, is pick one or two skill-type things, and refine them that last little tiny bit.

Buff something you’re good at to a high sheen, or (ahem) polish a turd a wee small bit…

Don’t work on a bunch of things today, just pick a couple of specific things.

If you had a problem with a particular technical skill at your last race, I’d work on that today.

Try to figure out what you were screwing up, fix it if you can.

If nothing stands out, you felt pretty solid all around last race?

Work on your starts today.

We’re doing pretty much nothing but speed work this week, so you get a two-fer if you do this. A wee bit of acceleration, a wee bit of tech… perfect.

So, first… check out this post on the technical aspects of cyclocross starts.

Then…

Let’s Get Started – 

1 – warm up for 10 minutes.

2 – Stretch out after you’re warm.

Pay special attention to all the muscles used in those movements you make hopping on and off the bike that are different from what you usually do.

3 – Dismount/remount  skills for 5 minutes , just ’cause.

– Start at literally a walking pace, and slowly increase speed until you can mount and dismount the bike smoothly and perfectly at full speed. Do not jump on and off the bike, you are looking to smoothly slide yourself on and off.

 Need a refresher on the basics? Click here.

4 – Starts.

Just like the beginning of a race. One foot on the ground, dead standstill, get-up-and-go.

Begin with a few medium effort starts, working on all the things we talked about above.

Remember…

– Start with your pedals at 3&9 o’clock, not 12 and six.

– Alternate butt-on-saddle and off

– Alternate hands in drops with hands on hoods.

When you start to get the feel for things, hit it hard a couple of times, then back off.

2 sets of all the variations above at a medium to slow pace.

Feeling solid, skills-wise?

Nice.

Get  yourself ready to go hard.

– Bang! Six full-gas starts.

– short effort, just go long enough that you are up to full speed, then back down, turn around, go again.

Spin easy for a couple of minutes, then…

– Bang! ~pause~ Bang!

– Six full-gas starts, but each start effort will look like this…

– Full effort start from a dead-stop, foot on ground.

– As soon as you get up to full speed, sit back in saddle, take one deep breath, go again, HARD!

– Ouch.

5 – Recover for a few minutes, then Finish the night with two short efforts on relatively easy terrain.

– “Easy” as in a loop on grass with some tight-ish turns on it, or some pretty buffed double-track.

– Go hard, and work on accelerations out of the turns.

– Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.

– 5 minutes full gas, rest for 2 minutes, then go again for another 5.

– Start each effort with, well… with a start. Like you were working on a couple of minutes ago…

Warm down, go home, relax.

Enjoy!

 

 

 

 

 

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.

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!

 

 

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 23, 2016.

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