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The Cyclocross Workout Of The Day for Saturday, 9.30.17. “All That Jazz”

Howdy folks,

It’s a race day up here in Seattle, and if you’re one of the folks out there doing that… well, you’re probably already out there doing that.

Have fun, do well. All that jazz.

 

 

 

Not racing today, but racing tomorrow?

Today you’re doing…

Can Openers – 

 

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

 

Thanks for following my blog!

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.

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~ by crosssports on September 30, 2017.

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