The #Cyclocross Workout Of The Day for Friday, 11.9.18. “Open like a (the?) rock.”

Howdy folks,

My apologies for not posting yesterday. I could detail the reasons it didn’t get done, but… doesn’t really matter, does it?


So that brings us to today, which (unless I’ve really knocked a screw loose) is Friday.

As we’ve talked about before, Friday is tough to program. Here then follow some options…

Racing on Sunday this weekend?

Take today completely off.

Yup, you heard me. Day off. Nada, nothing.

Racing tomorrow?

Today you’re doing some kind of openers. Since the weather absolutely stinks up in my neck of the woods, we’re going with something that works well on the trainer…

The Rock – 

(Why the heck do I call it this? It’s in earlier posts…)



– Get on trainer. Spin for about 5 minutes.

– 2-3 minutes at just below ftp/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

That’ll be guaranteed to have you open and ready for tomorrow.






~ by crosssports on November 9, 2018.

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