The Cyclocross Workout Of The Day for Wednesday, 11.29.17. “Bam! Skills!”

Howdy folks,

Wednesday means it’s skills day around these parts, but as we’re getting pretty darn close to the end of the season – if we’re not already there – for most folks, we’re stripping things down a bit.

Short, sweet, focus on speed.

Bam! Skills!

Starts.

Just like the beginning of a race. One foot on the ground, dead standstill, get-up-and-go.

Begin with a few medium effort starts, fast but not all-out.

When you start to get the feel for things, hit it hard a couple of times, then back off.

Feeling solid?

Good.

Get yourself ready to go hard.

– Bang! Six full-gas starts.

– short effort, just go long enough that you are up to full speed, then back down, turn around, go again.

Spin easy for a couple of minutes, then…

– Bang! ~pause~ Bang!

– Six full-gas starts, but each start effort will look like this…

– Full effort start from a dead-stop, foot on ground.

– As soon as you get up to full speed, sit back in saddle, take one deep breath, go again, HARD!

– Ouch.

Recover for a few minutes, then…

Finish the night with a series of short(ish) efforts on relatively easy terrain.

– “Easy” as in a loop on grass with some tight-ish turns on it, or some pretty buffed double-track.

– Go hard, and work on accelerations out of the turns.

– Every time you slow down entering a turn, get on the gas on the way out of it, ass out of the saddle, working hard.

– 5 minutes full gas, rest for 2 minutes, then go again for another 5. Five to six sets.

– Start each effort with, well… with a start. Like you were working on a couple of minutes ago…

Warm down, go home, relax.

Enjoy!

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