Crosssports's Weblog

Howdy folks,

Up here in Seattle it’s really starting to look like fall…

 

Cold, wet, and windy.

With a race on the docket for tomorrow, we need to get some openers in today, but riding outside in this is a wee bit… offputting.

How about we stay inside today, and get our work in on the trainer via…

The R.S.W.O. – 

The Rock Stupid Warm Up & Opener (Yup, as the name implies, this is also a good race day warmup routine.)

– 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 (Usually minus the 2nd “20 minute level” effort.)

Bam!

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.

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.

Thanks for the consideration!

~ by crosssports on October 7, 2017.

Posted in Cyclocross, Intervals, openers, The Workout Of The Day