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The Cyclocross Workout Of The Day for Saturday, 9.9.17. “Kicking things off with a can”

Howdy folks,

Well, here it is. Race season begins for real this weekend, at least it does up up here in the Seattle area.

Tomorrow morning it’s game on.

That means today we need to do our race prep, and in addition to all the materiel prep – you do have your bike and kit ready to roll, don’t you? – this means we need to have our body and our mind ready to go.

Today, we’re doing…

 

Can Openers – 

 

can

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

(a little  bit more on the mental part of things in tomorrow’s post.)

 

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~ by crosssports on September 9, 2017.

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