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The Cyclocross Workout Of The Day for Friday, 11.10.17. “Friday blathering, and some openers. Maybe.”

Howdy folks,

Happy Friday!

Just a couple of quick things about the coming weekend before we get to the workout…

If you’re looking to race through Nationals this season, you should probably be thinking about dedicating at least a weekend in the near future to some long, hard miles. Trust me on this, at this point in the season most people have just about run through whatever reservoir of deep fitness they had coming in to the season, and could use a chance to top up the stores.

If not that, you could probably use some rest.

Either/or.

If you’re one of those folks who basically – or literally – has races scheduled every damn weekend for the entire season, think about skipping one of those weekends.

It’ll be worth it in the long run.

Anyways, today is (maybe!)

Ignition –

IGNITION

You’re going to do a series of short, hard sprints midway through a 1 – 1 1/2 hour ride. Before you head out the door, give some thought to where you can do that effectively.

A flat, straight, low-traffic section of road is what you’re looking for.

It would be great if it’s about a :45 minute ride away; that would make things nice and simple.

Hop on your bike and roll out the door.

Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.

You’re now going to do a series of Hard out of the saddle sprints.

How hard?

Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.

You aren’t sprinting to failure here, and you aren’t doing a max power test.

Don’t overdo it, you’re trying to open your legs, not destroy them.

Make sense?

10 sprints, 10 seconds each.

1 minute between each sprint.

After the last sprint, roll back home spinning easily to recover.

Budget at least 15 – 20 minutes for the spin/ride back home.

when you get home, put your feet up and relax.

For some folks, this isn’t quite enough to get their legs open and ready the day before the race – or at least it doesn’t feel like it’s enough – and the importance of “feeling” ready can’t really be overestimated.

If you’re part of this club (I am) add a 10-minute effort at right about your 2×20 output level before you start the sprint sets.

Warm up, 10 minute effort, 5 minutes spinning, sprint efforts, spin down, go home.

Try to get an extra hour of sleep or so tonight, ok?

Not racing tomorrow, but racing on Sunday?

Take it easy today. Go for an easy spin or take the day off completely. Openers tomorrow!

Not racing at all this weekend?
If that’s the case, see above.  Hopefully you’re taking advantage of the free weekend to get in either some serious rest and recovery, or long saddle time.

Either way, you should probably take it easy today as well. Tomorrow is going to be a long, hard day or an easy, restful one. If it’s going to be a restful weekend for you, get a start on that today. If you’re going to be hitting it hard tomorrow, well… rest up today so you can really do it right tomorrow.

Have fun!

M

 

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~ by crosssports on November 10, 2017.

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