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The Cyclocross Workout Of The Day for Wednesday, 10.31.19. “Scary Fast”

Howdy folks,

It’s Wednesday, and Wednesday is the day we do skills work.

We’re going to do that today, but we’re going to focus on one particular thing.

SPEED.

We’re going to go fast today.

Explode out of corners, accelerate up climbs, get out of the saddle and punch it every time you remount your bike after an obstacle.

Leg speed is going to be high tonight. No slogging a big gear, get the pedals moving and get up to speed as quickly and emphatically as you can.

Think quick, snappy, dancing on the pedals type behavior. Do everything one gear smaller than you ordinarily would tonight, which will force you to turn the pedals over quickly.

On with the workout!

 – warm up on bike, 10-15 minutes.

– Brief run. 5 minutes, focused on short, quick steps.

– Active stretching, as discussed in previous posts.

– Barrier skills, 10 minutes.

Every time you remount your bike, immediately get out of the saddle and sprint up to speed.

You are remounting with your hands on your hoods, right? If not, you should be. Every time you get back on the bike, butt comes off saddle, and you give ‘er gas. Hard to do this when you’re planted on the tops…

Begin slowly, and gradually up the tempo until you’re going too darn fast, then take it down a notch.

This is your race speed. Just one notch below your absolute max.

You should always be able to do things one notch faster in practice then you ever have to do them in a race.

When you try to get that extra tiny little bit of speed out of the technical sections in a race, you tend to wind up flat on your face.

Falling is always slow.

Get things perfect at race speed, and then move on to…

– Technical skills, 15-20 minutes.

Off cambers, tight turns, wide/fast turns, mud, sand…  whatever you’ve got to work with on your training circuit, have at it.

Remember, speed is everything tonight.

Come out of corners faster than you went into them.

Sprint through the sand & the mud.

Go fast.

– Starts

Full-gas starts from standing, foot on the ground. Just like the beginning of a race.

Each start effort should include a second effort: after you’ve gotten up to speed and settled into the saddle, get your ass back up off of it and hit the gas again. Second effort is the focus!

Go until you get 5 perfect starts in a row.

– Race simulation. 3 x 10 minutes, 2 minute rest between efforts.

Explode out of the corners.

Attack up the climbs.

Go fast.

Got it?

– Warm down.

Go Home. Eat. Recover.

Have fun!

M

 

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~ by crosssports on October 31, 2018.

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