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The #Cyclocross Workout Of The Day for Wednesday, 11.28.18 “Nameless wotd”

Howdy folks,

It’s Wednesday, so you should be doing something at least a wee bit skills-involved today.

If you have a local CX workout – like Wednesday Night Worlds out at the Jerry Baker Memorial Velodrome (this is our last night of the season, c’mon out!) you should head on out and do some riding there.

Just remember to keep it pretty darn fast. We’re really close to the end of the season, and pretty much everything should be on the short and fast end of the spectrum at this point.

No local workout?

No sweat.

Today we’re doing the… well, crap. I don’t have a great name for these…

The some kind of start, sprint, run, start, sprint interval-type thing – 

 

Start with, well… a start. Just like a race.

Get up to speed, then sit down, pedal easy for 1-2 pedal strokes, then out of the saddle, go again.

Up to speed, then hit the brakes.

Dismount, turn around.

Run up to speed, mount bike, clip in, then immediately out of the saddle.

Full-gas sprint for ten seconds.

Recover riding easy for one minute, then…

Repeat.

6 reps per set, 2-5 minutes between sets.

5 sets.

Enjoy!

 

M

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~ by crosssports on November 28, 2018.

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