Crosssports's Weblog

Howdy folks,

If you got up really early and watched the Euro racing this morning, I’m sure you noticed that a bunch of the big banes were MIA.

Where the hell were they?

Off training. Putting in big miles in preparation for the big money races clustered around the Christmas holiday.

Are you racing Nationals this season?

You might want to look into doing a similar kind of big-miles training camp yourself, if you can.

Just sayin’…

Anyways, are you racing tomorrow?

If you are, you guessed it. Today you’re doing…

Can Openers – 

– 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 along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple/few weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a largely self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

This all adds up, and if the numbers don’t make sense, the edifice collapses.

So, once again, thanks to those who have contributed.

It is deeply appreciated.

Want to get yourself a dose of that appreciation?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

Looking for a coach? Check out…

~ by crosssports on December 2, 2017.

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