Crosssports's Weblog

Howdy folks,

If you aren’t racing today, the assumption is that you’re racing tomorrow, so that means…

Can Openers – 

Here’s the drill:

(Ouch, sorry!)

– Hop on your bike, and head out to some non-technical (but ideally not paved) terrain. It’s good to do this on dirt if you can, but you want to be able to focus on the efforts, not on the bike handling. Pavement is better than a course that presents bike handling challenges.

– 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

~ by crosssports on December 1, 2018.

Posted in Cyclocross