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The Cyclocross Workout Of The Day for Saturday, 10.7.17. “Rock-ing into fall. Falling into Rock?”

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

 

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~ by crosssports on October 7, 2017.

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