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The Cyclocross Workout Of The Day for Tuesday, 9.5.17. “Tardy yet hardy”

Howdy folks,

Well, yeesh… busy morning! Sorry this is going up late, but the stuff that pays the bills comes first!

Speaking of which… I’ll be starting up the paypal funding thing on here again soon. If you find this blog useful, please think about pitching in a few shekels to help keep the lights on. I’m not trying to make money here, but I can’t do this if I lose money.

So, link will appear in a couple/few days, stay tuned.

Today, though? How about a workout, or workouts?

 

If you raced yesterday, or trained hard through the long weekend, today you’re going for a nice, relaxing…

 

Recovery Spin – 

 

– Get on your bike. Roll out into the street – or into your living room if you’re on the turbo watching the vid – and just spin around for an hour. Or more. Or less. Whatever it takes.

– Really small gear, no hard efforts – heck, no medium effort.

– Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike.

– The idea is to get your body moving, flush the systems out, and speed your recovery.

– Just get out on the road and spin easily and aimlessly. At a certain point, your legs will start to loosen up.

– When that happens, turn around and go home.

–  If you’re doing these on the trainer, same deal. Just spin. No hard efforts, just make the legs go around in circles in a small gear.

– Follow up with as much relaxation as you can. Eat, stretch, and put your legs up. Get a massage if possible.

 

Take it easy yesterday? Ready to hit it hard today?

Excellent.

Try these on for size…

VO(to the)max 12/50

  1. Warm up

    Warm Up: 20 min @ 40 % of FTP
    throw a couple of efforts at or > ftp in during warm up to make sure you’re ready

  2. Repeat 12 times

    1. Hard

      Work: 50 sec @ 110 % of FTP

    2. Easy

      Recovery: 10 sec @ 75 % of FTP

  3. Recovery

    Recovery: 15 min @ 40 % of FTP

  4. Repeat 12 times

    1. Hard

      Work: 50 sec @ 110 % of FTP

    2. Easy

      Recovery: 10 sec @ 75 % of FTP

  5. Recovery

    Recovery: 15 min @ 40 % of FTP

  6. Repeat 12 times

    1. Hard

      Work: 50 sec @ 110 % of FTP

    2. Easy

      Recovery: 10 sec @ 75 % of FTP

  7. Cool Down

    Cool Down: 10 min @ 40 % of FTP

Ouch.

 

Trainer vid today? How about…

 

 

 

Enjoy!

M

 

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~ by crosssports on September 5, 2017.

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